Some day in the future, when you're watching a 21st-century remake of The Graduate, don't expect "plastic" to be the word whispered into Benjamin's ear. Instead, it's likely to be "neurotransmitters."
That night as you're getting ready for bed, you'll probably be eating a snack that's been specially "nutritioneered" for you to sleep soundly and perchance to dream. It will be one of many custom foods and menus formulated for you — based on your personal genetic disposition and metabolic profile — to achieve the mood or mind-set you desire.
As you drift asleep, assured of a wonderful night ahead, you might even laugh as you remember back to the 20th century when, along with everyone else, you were an amateur chemist experimenting daily with your brain — for better or worse. Back then you didn't realize how direct the connection was between what you ate and how you felt and thought.
You didn't really understand that a single meal modified the production of your neurotransmitters, the chemicals manufactured by your brain that motivate or sedate, focus or frustrate. Back then, you thought it was some unknown force that shifted your mood and changed your mind.
Implements of Science
The applied science of nutritioneering will have been born out of discoveries made at the dawn of the new millennium. Using nutriments appropriate to an individual's unique genetic profile, metabolism, and environmental circumstances, nutrition scientists eventually learned to more precisely predict and persuade neurotransmitter production. Nutritional supplements evolved into "nutritioneered complements" that were, in effect, true implements of science (rather than magic bullets fired from marketing departments).
Molecules of the Mind
Neurotransmitters are the mantras muttered in the minds of all Earth's creatures, ever since ancient anenomes first imagined them a half-billion years ago. These brain chemicals allowed animals to emerge from the sea and humans to ascend from the primordial gene pool of thoughtlessness. But, what are they? And most importantly, how can our knowledge of them help us continue to be thoughtful and hopeful, helpful and happy — generation after generation?
Neurotransmitters are chemicals that transmit information between your neurons, the hundred billion brain cells that are responsible for the totality of who you are. They are involved on everything from memory and mental performance to mood and movement. Your personality, your performance, your potential, all emanate from the remarkable ability of your neurons to communicate with each other.
A healthy neuron makes thousands — sometimes hundreds of thousands — of intricate connections with of other neurons. This creates a multi-trillion maze capable of performing 20 million billion calculations per second.
Communication within a Neuron — Local Charges
Neurons use two types of communication, local and long distance. Within a neuron, a bioelectric impulse or "action potential" travels to the cell body through an array of nerve fibers called dendrites. The impulse travels away from the cell body through an antennae called the axon.
Dendrite comes from the Latin word for "tree," because they form into many tiny branches that receive information from axons of neighboring neurons. Axon, from the Latin word for "axle" or "axis," is a single insulated fiber that sends the bioelectric current out to its terminal — which can be inches or even several feet away. The size and quality of the axon determines how fast the impulse travels, which can range from 1 to 150 mph.
A neuron's bioelectric impulse originates in the cell membrane at the beginning of the axon near the cell body. Membrane channels and pumps control an extremely rapid exchange of sodium and potassium ions across the membrane. This is what creates and transmits the action potential along the axon.
A Sports Analogy
The ice sport of curling gives an idea of how the nerve impulse is generated in neurons. In this sport, two players with brooms move along the ice and frantically sweep back and forth next to each other. They represent the sodium and potassium ions being pumped in and out of the neuron. Following this sweeping action, a large "stone" slides nearly friction-free along the ice. Similarly, in the wake of the ion dance — this dosido of sodium and potassium — an electric current is generated.
A single one of your neurons produces almost a tenth of a volt, and the total electrical activity in your brain is easily measurable with an EEG. When this activity completely ceases, you are pronounced dead.
Communication Between Neurons — Long Distance Plan
Between neurons, chemical communication is used instead of electrical. Within the cell body of a neuron, many different types of neurotransmitters are manufactured and shipped to the end terminals of the axon. Here they're stored in bubbles called vesicles, where they wait to cross a tiny gap over to the dendrites of other neurons.
Synapses — Meetings in Your Mind
Even though the bioelectric impulse speeds along the axon at up to 150 mph, it does not jump the gap, which is called the synapse (from the Greek word for" junction"). Instead, it signals the vesicles to burst and the neurotransmitters to spill out across the synapse, where they're caught by receptor molecules on the membrane of the target neuron's dendrites.
More than a hundred different neurotransmitter varieties have been identified in the brain, and others are continually being discovered. Our knowledge of the specific functions of neurotransmitters is in its infancy, but it seems that each one probably plays some role in most behaviors. In general, a neurotransmitter is often identified by whether it either excites or inhibits (in various degrees) the nerve impulse in target neurons. This is where receptors come into play.
Receptors — Where Chemistry Meets Physics
A receptor is a large protein molecule riding on a neuron's membrane — like a lotus floating on the green surface of a natural pond. Thousands of atoms give a receptor its unique geometric shape and magnetic configuration. This "geomagnetic lock" is designed to accept only the right key — the neurotransmitter whose molecular shape and polarity fit precisely into the lock. The correct spatial mating of these molecules is at the crux of your entire nervous system.
Like the spaghetti that's ready, neurotransmitters "stick to the wall" — link to the receptors on the receiving neuron. There are as many kinds of receptors as there are neurotransmitters, with numerous subtypes of receptor for any given neurotransmitter.
This extraordinary mating game of neurotransmitter and receptor influences every aspect of your behavior, spanning the gamut of human experience from physics to chemistry to biology to psychology to sociology. And it has everything to do with what you eat.
The Way to Your Brain is Through Your Mouth
The remarkable thing about neurotransmitters is that you influence their levels whenever you eat. That's because most neurotransmitters are made from the amino acids contained in dietary proteins. Proteins are the building blocks of the animal kingdom, and amino acids are the building blocks of proteins. When your body digests protein, it uses those amino acids to manufacture the 50,000 different proteins it needs, including neurotransmitters and chromosomes, hormones and enzymes, antibodies and muscles, hair and nails.
Your body's proteins are made from combinations of just 22 different amino acids, eight of which are considered essential nutrients for humans and must be obtained from food. The others usually can be synthesized from the eight and are called "nonessential," but they are equally vital to life.
Because of the importance of amino acids to all the cells in your body, your brain can be at a disadvantage. If your amino acid levels are low, then brain cells will have to compete with body cells which have an advantage, because they can more easily take up essential amino acids from your bloodstream.
Border Crossings
Neurotransmitters are synthesized within your neurons, so their production depends on which amino acids actually get into your brain. There is a barrier, however, that complicates matters. Not everything you eat is readily available to your brain cells.
To reach your neurons, amino acids must first pass through your blood-brain barrier, and they can only do so by "active transport." In a sense, amino acids must be "driven" across the border in a molecular transport vehicle, because the capillaries in this barrier are like a "Berlin Wall" whose crossing is carefully supervised. In contrast, capillaries in the rest of your body are more like a "U.S.-Mexican border" where elements — desired or not — can readily cross on their own.
To further complicate matters, amino acids are assigned a particular "truck." Amino acids in the same group compete for the limited space in that transport molecule. For example, the amino acids tryptophan and tyrosine both belong in the same category and must enter your brain together. If tryptophan dominates, your neurons will make more serotonin, the calming neurotransmitter that promotes contentment and is responsible for normal sleep. If tyrosine wins out, then you will synthesize more norepinephrine and dopamine, stimulating neurotransmitters that promote alertness and activity.
Tyrosine is crucial to brain power and alertness in another way. It's also needed for your body to make active thyroid hormones. Therefore, low blood levels of tyrosine are associated with an underactive thyroid gland. An extreme deficiency causes severe mental retardation known as cretinism.
Eat Protein for Stimulation, Carbohydrates for Relaxation
Although both tryptophan and tyrosine are derived from protein, a carbohydrate meal will increase your brain's tryptophan, and hence, serotonin levels. That's because the glucose from digested carbohydrates causes your body to secrete insulin. This hormone tells your cells to pull amino acids out of the bloodstream for storage — except for tryptophan. It keeps circulating and becomes predominantly available to your neurons, who use it to make the serotonin that makes you feel satisfied, relaxed, and ready for a nap.
On the other hand, you could be energized for hours after a morning meal high in protein, because it raises tyrosine levels in your blood and brain, causing your neurons to manufacture norepinephrine and dopamine. Unfortunately, after a night's sleep when blood sugar levels are low, you may be tempted to eat a high-carbohydrate breakfast.
Complete and Complementary Proteins
Dietary proteins fall in to two groups. Complete proteins contain ample amounts of all the essential amino acids. Fish and meat, fowl and eggs, cheese and yogurt are complete proteins. On the other hand, grains and legumes, seeds and nuts, leafy green vegetables and a variety of other foods are incomplete proteins, because they provide only some of the essential amino acids.
You can, however, combine different incomplete proteins to obtain all necessary amino acids. Such complementary proteins have been known for centuries and are part of traditional diets around the world. Rice and beans, rice and lentils, rice and tofu are examples.
Ensuring adequate neurotransmitter levels is crucial for optimal brain heath and fitness, however, poor nutrition is not the only obstacle. Stress, infection, and drugs tend to diminish levels, as do age-related impairment of digestion and cerebral circulation.
Better Living Through Brain Chemistry
As always, it's a matter of balance. Eat foods that provide the full spectrum of amino acids your brain needs for an appropriate harmony of energizing and calming neurotransmitters. Pay attention to what you eat and how you feel afterward. Learn what works best for you, according to your daily activities and need for rest.
Food is your best source of amino acids. Be cautious about trying to manipulate your intake with individual amino acid supplements. These potent metabolic factors have many functions in the body that we are only beginning to understand. They are not to be taken lightly.
Science continues to unravel the neurotransmitter mystery, and it's only a matter of time before that knowledge opens up a new era of "Better Living Through Brain Chemistry."
The Neurotransmitters that Change Your Mind and Shift Your Mood
Serotonin is the calming neurotransmitter important to the maintenance of good mood. It promotes contentment and is responsible for normal sleep. Serotonin is synthesized from tryptophan in the presence of adequate vitamins B1, B3, B6, and folic acid. The best food sources of tryptophan include brown rice, cottage cheese, meat, peanuts, and sesame seeds. Low serotonin levels produce insomnia and depression, aggressive behavior and increased sensitivity to pain.
Norepinephrine, also called noradrenalin, is the primary excitatory neurotransmitter needed for motivation, alertness, concentration, as well as for good mood. It is needed for your brain to form new memories and to transfer them to long-term storage. Norepinephrine also influences the rate of metabolism. Like a hormone, it travels in the bloodstream to arouse brain activity with its adrenalin-like effects.
Dopamine is crucial to fine muscle coordination. People whose hands tremble from Parkinson's disease have a diminished ability to synthesize dopamine. This neurotransmitter is also needed for healthy assertiveness and sexual arousal, proper immune and autonomic nervous system function.
One of the most vulnerable key neurotransmitters, dopamine levels are depleted by poor sleep or stress. Alcohol, caffeine, and sugar all seem to diminish dopamine activity in the brain. It's also easily oxidized, therefore adequate intakes of vitamins C and E are necessary to protect dopamine-using neurons from free radical destruction.
Norepinephrine and dopamine are both important for motivation and a sense of readiness to meet life's challenges. Your neurons manufacture these neurotransmitters from the amino acids tyrosine or phenylalanine in the presence of adequate oxygen, vitamins B3, B6, and C, folic acid, iron, and copper. Sources of tyrosine include almonds, avocados, bananas, dairy products, lima beans, pumpkin seeds, and sesame seeds.
An increased incidence of depression and other mood disorders are associated with low levels of dopamine and norepinephrine, while increasing the levels of these neurotransmitters might improve mood, alertness, mental functioning, and the ability to cope with stress.
Alcohol Depletes Neurotransmitters
Scientists at the Scripps Research Institute in La Jolla, California concluded from animal studies that heavy alcohol consumption depletes the brain's supplies of the neurotransmitters responsible for feelings of pleasure and well-being — dopamine, GABA, and serotonin. Alcohol also promotes the release of corticotropin releasing factor (CRF) and stress hormones that create tension and depression. This creates a persisting chemical imbalance that leaves the alcoholic vulnerable to relapse.
Alcoholics then drink more to try and get back to normal, but the more they drink, the more CRF is produced. This cycle ultimately raises the amount of alcohol it takes to make an alcoholic feel normal. CRF can remain active for as long as four weeks after someone stops drinking. (American Chemical Society, Aug 27, 1999)
Don't Forget Acetylcholine
Acetylcholine is the primary chemical carrier of thought and memory — the Hermes of your mind. This excitatory neurotransmitter is essential for both the storage and recall of memory, and may be significantly responsible for concentration and focus. It also plays a significant role in muscular coordination. A deficit in acetylcholine is directly related to memory decline and reduced cognitive capacity.
Unlike other key neurotransmitters, acetylcholine is not made from amino acids. Its primary building block is choline, which doesn't have to compete for entry into your brain, so the more choline you consume, the more acetylcholine you can produce. Choline is a fat-like substance belonging to the B family of vitamins and is necessary to metabolize fats. It is found in lecithin as phosphatidyl choline. Foods high in lecithin include egg yolks, wheat germ, soybeans, organ meats, and whole wheat products.
You can boost your acetylcholine levels by taking supplements of phosphatidyl choline, which is also the form of choline most important to the structure of your neural membranes. Vitamin C and B5 are needed for your brain to synthesize acetylcholine, which it does by attaching an acetyl group to the choline molecule — in the presence of choline acetyltransferase, a key brain enzyme. Acetylcholine levels tend to decline with age, in part because of a decreased ability to synthesize this enzyme.
There also may be an increase in acetylcholinesterase, the enzyme that breaks down acetylcholine. This enzyme depletes the actual amount of usable acetylcholine, thus severely compromising memory. This is especially true for memory disorders, including Alzheimer's.
A 1988 study found that deteriorated acetylcholine receptors allowed the accumulation of beta-amyloid protein deposits in the brain that harden and strangle nerve cells. This amyloid plaque is found to be quite prevalent in Alzheimer's. (Japanese Journal of Pharmacology 48;3: 365-71)
DMAE (dimethylaminoethanol) is a natural substance found most abundantly in various fish such as anchovies and sardines. DMAE easily crosses the blood-brain barrier and promotes increased levels of choline in the brain. This can lead to increased production of acetylcholine. DMAE has been used to sharpen memory in normal adults and to treat attention deficit in adults and children.
A Little GABA Do You
Your brain's primary inhibitory neurotransmitter is GABA (gamma-aminobutyric acid), an amino acid that's made from glutamic acid. It is associated with states of calm mental focus and serenity. It helps combat chronic anxiety by preventing neurons from over firing from too much stimulation. GABA also promotes muscle relaxation, so a severe deficiency can lead to convulsions.
Glutamic acid is a major excitatory neurotransmitter involved in mental activity and learning. It increases the firing of neurons in the central nervous system. It also acts as an alternative fuel source for the brain when blood sugar levels are low. The conversion of glutamic acid into glutamine is the only means by which the brain can dispose of toxic ammonia — a natural byproduct of protein breakdown that even at low levels is irritating to neurons.
Taurine is an amino acid neurotransmitter that stabilizes neuron membranes by preventing erratic electrical activity. Found most in brain tissue, taurine fosters a centered calmness by balancing the action of certain excitatory neurotransmitters. It also has antioxidant properties. Taurine also promotes the excretion of excess sodium, thus preserving potassium and magnesium. (Dr. Atkins' Health Revelations, June 1996)
Magnesium helps control the firing rate of neurons, and along with vitamin B1 is an essential nutrient that supports the reparative process that neurons need to offset the stress from the continual firing of the electrical impulse. Low synaptic levels of magnesium can cause hypersensitivity. Noises will sound too loud and lights will seem too bright. This increases the body's response to stress, and because stress affects the kidneys' ability to recycle magnesium, hypersensitivity will continue to escalate. (Optimal Nutrition Review, February 1990)
Magnesium also activates sodium-potasium ATP-ase, a key enzyme in cell membranes that controls cellular sodium-potassium balance, which is absolutely essential to the electrical activity of neurons as well as to the existence of the neuron itself. Cells would burst if the sodium-potassium ratio gets too far out of balance!
References and Reading
Food and Mood by Elizabeth Somer, M.A., R.D., 1995
Prescription for Nutritional Healing by James F. Balch, M.D. & Phyllis A. Balch, C.N.C., 1997
Eat Right, Be Bright by Arthur Winter, M.D. & Ruth Winter, 1988
Mind Food and Smart Pills by Ross Pelton, Ph.D., 1989
Showing posts with label Nutrition. Show all posts
Showing posts with label Nutrition. Show all posts
Thursday, November 13, 2008
Wednesday, November 12, 2008
Nutrition and Your Brain: Introduction
Your brain is a glutton for nourishment. Although it represents only about 2 percent of your body weight, it uses more than 20 percent of all your energy — consuming half of the blood sugar circulating in your bloodstream, a fourth of your nutrients, and a fifth of all the oxygen you inhale.
The trouble is that even in the best of times your brain is often malnourished, which is then reflected in your mood and emotions, and by your thoughts and behavior. Fortunately, your brain quickly responds to proper nutrition — even from a single meal — so what are you going to feed your brain today?
The Brain Food Pyramid
Brain nutrition has four primary aspects, each corresponding to a class of food. Like the sides of a pyramid, they work together to create, protect, power, and activate your brain.
STRUCTURE — FATS for essential fatty acids and cell membrane integrity
PROTECTION — FRUITS and VEGETABLES for antioxidants and brain cell longevity
ENERGY — CARBOHYDRATES for glucose and energy production
FUNCTION — PROTEINS for amino acids and neurotransmitter synthesis
Basically, you need essential fatty acids to build a your brain, antioxidants to safeguard it, glucose to fuel it, and amino acids to interconnect it.
Three Challenges to Optimally Nourishing Your Brain:
Your brain is dense. The immense complexity and density of the human brain is only made possible by the intricate network of blood vessels and capillaries that deliver the nutrients it needs. Optimal blood flow throughout the brain is absolutely essential for its proper function. When the brain's blood vessels are narrowed by disease or its capillaries weakened by poor nutrition, it becomes difficult to effectively and fully nourish the brain. Even gravity works against it.
Your brain is barricaded. The blood-brain barrier protects precious brain cells from fluctuations in blood chemistry and from toxins that may get into the bloodstream. Unfortunately, even necessary nutrients have some trouble reaching neurons. They only pass in minute amounts and in certain forms. Therefore, the brain is prone to malnourishment even when nutritional levels are adequate for the rest of the body.
Your brain has a sweet tooth. Glucose is the main fuel that brain cells use. Unfortunately, brain cells cannot store glucose. They depend on the bloodstream for a constant supply of glucose and oxygen. Two fixtures in our society, stress and sugar, each cause reactions that lower the amount of glucose available to the brain. In excess, they also damage the brain, especially its ability to remember and learn.
Your Brain Has a Mind of Its Own
Where does the mind fit into this model? What is the relation between brain and mind? One way to visualize this perennial dichotomy is by using the familiar image of a pyramid whose capstone hovers above its base.
The brain is represented by the pyramid-base. Nutrients are the building blocks that shape its four sides, providing strength and duration. The capstone represents the mind. The gap suggests the inexplicable relation between the two. The mind emanates from the brain — the foundation from which it reaches out to comprehend all it surveys or imagines. The brain's purpose is to provide a stage for its crowning glory, the conscious mind.
Carrying the analogy a step further, a motto beneath the pyramid says, "Nourish Your Brain." A motto above the capstone says, "Enrich Your Mind."
A Body of Knowledge
"Know thyself." This ancient mandate has ushered us into the inner workings of the brain. Here we are privileged to witness the amazing molecular dance of life. To see so deeply and intimately into ourselves is a thrilling experience — unique to our time. To learn how our brains work is to know who we are.
Another reason to understand brain function is to gain an awareness that enables us to consciously participate in our own behavior at the metabolic level. Just as psychoneuroimmunology has shown that we can consciously augment our body's natural healing process, our knowledge of how the brain works may support and even enhance its performance.
What is Metabolism?
It seems the ancient Greeks viewed the process of food being converted into body parts as a kind of metamorphosis. They called it "metabolism," a fascinating word whose Greek root is bole, "to throw" (as in ballistics, our primal propensity for propelling projectiles). Meta-bolism is beyond ballistics, the ultimate movement, where chemistry is broken down and rebuilt into biology — matter transformed into mind.
Please Pass the Magnesium
Nature has a special way of "throwing" things, and she uses bacteria as her quarterbacks. Consider magnesium, the eighth most abundant element on Earth:
Soil bacteria prepare magnesium for assimilation by plants whose green leaves contain photosynthetic bacteria (chloroplasts) that place magnesium in chlorophyll molecules to capture solar electrons and materialize the energy of the sun to make the carbohydrates eaten by animals whose intestinal bacteria pass magnesium into their bloodstream to trillions of cells full of energy-producing bacteria (mitochondria) that use magnesium to break down carbohydrates into the energy that animates us.
Better Brains Build a Better World
A fit and healthy brain depends on a combination of nutrients that support the structural integrity, electrical activity, and growth of its cells. Nutrients enable it to synthesize the chemical messengers it uses for intercellular communication. Nutrients power and protect it.
Because a malnourished brain alters mood and behavior, optimal nourishment has the promising potential to get at the root of social problems stemming from fear, apathy, anger, and violence. As research unveils the complex biochemistry of the human brain and the intimate connection between what we eat and what we create, this knowledge can enable us to function at our best. We can then explore our full cognitive potential for a richer life — positively influencing individual evolution and planetary health.
The trouble is that even in the best of times your brain is often malnourished, which is then reflected in your mood and emotions, and by your thoughts and behavior. Fortunately, your brain quickly responds to proper nutrition — even from a single meal — so what are you going to feed your brain today?
The Brain Food Pyramid
Brain nutrition has four primary aspects, each corresponding to a class of food. Like the sides of a pyramid, they work together to create, protect, power, and activate your brain.
STRUCTURE — FATS for essential fatty acids and cell membrane integrity
PROTECTION — FRUITS and VEGETABLES for antioxidants and brain cell longevity
ENERGY — CARBOHYDRATES for glucose and energy production
FUNCTION — PROTEINS for amino acids and neurotransmitter synthesis
Basically, you need essential fatty acids to build a your brain, antioxidants to safeguard it, glucose to fuel it, and amino acids to interconnect it.
Three Challenges to Optimally Nourishing Your Brain:
Your brain is dense. The immense complexity and density of the human brain is only made possible by the intricate network of blood vessels and capillaries that deliver the nutrients it needs. Optimal blood flow throughout the brain is absolutely essential for its proper function. When the brain's blood vessels are narrowed by disease or its capillaries weakened by poor nutrition, it becomes difficult to effectively and fully nourish the brain. Even gravity works against it.
Your brain is barricaded. The blood-brain barrier protects precious brain cells from fluctuations in blood chemistry and from toxins that may get into the bloodstream. Unfortunately, even necessary nutrients have some trouble reaching neurons. They only pass in minute amounts and in certain forms. Therefore, the brain is prone to malnourishment even when nutritional levels are adequate for the rest of the body.
Your brain has a sweet tooth. Glucose is the main fuel that brain cells use. Unfortunately, brain cells cannot store glucose. They depend on the bloodstream for a constant supply of glucose and oxygen. Two fixtures in our society, stress and sugar, each cause reactions that lower the amount of glucose available to the brain. In excess, they also damage the brain, especially its ability to remember and learn.
Your Brain Has a Mind of Its Own
Where does the mind fit into this model? What is the relation between brain and mind? One way to visualize this perennial dichotomy is by using the familiar image of a pyramid whose capstone hovers above its base.
The brain is represented by the pyramid-base. Nutrients are the building blocks that shape its four sides, providing strength and duration. The capstone represents the mind. The gap suggests the inexplicable relation between the two. The mind emanates from the brain — the foundation from which it reaches out to comprehend all it surveys or imagines. The brain's purpose is to provide a stage for its crowning glory, the conscious mind.
Carrying the analogy a step further, a motto beneath the pyramid says, "Nourish Your Brain." A motto above the capstone says, "Enrich Your Mind."
A Body of Knowledge
"Know thyself." This ancient mandate has ushered us into the inner workings of the brain. Here we are privileged to witness the amazing molecular dance of life. To see so deeply and intimately into ourselves is a thrilling experience — unique to our time. To learn how our brains work is to know who we are.
Another reason to understand brain function is to gain an awareness that enables us to consciously participate in our own behavior at the metabolic level. Just as psychoneuroimmunology has shown that we can consciously augment our body's natural healing process, our knowledge of how the brain works may support and even enhance its performance.
What is Metabolism?
It seems the ancient Greeks viewed the process of food being converted into body parts as a kind of metamorphosis. They called it "metabolism," a fascinating word whose Greek root is bole, "to throw" (as in ballistics, our primal propensity for propelling projectiles). Meta-bolism is beyond ballistics, the ultimate movement, where chemistry is broken down and rebuilt into biology — matter transformed into mind.
Please Pass the Magnesium
Nature has a special way of "throwing" things, and she uses bacteria as her quarterbacks. Consider magnesium, the eighth most abundant element on Earth:
Soil bacteria prepare magnesium for assimilation by plants whose green leaves contain photosynthetic bacteria (chloroplasts) that place magnesium in chlorophyll molecules to capture solar electrons and materialize the energy of the sun to make the carbohydrates eaten by animals whose intestinal bacteria pass magnesium into their bloodstream to trillions of cells full of energy-producing bacteria (mitochondria) that use magnesium to break down carbohydrates into the energy that animates us.
Better Brains Build a Better World
A fit and healthy brain depends on a combination of nutrients that support the structural integrity, electrical activity, and growth of its cells. Nutrients enable it to synthesize the chemical messengers it uses for intercellular communication. Nutrients power and protect it.
Because a malnourished brain alters mood and behavior, optimal nourishment has the promising potential to get at the root of social problems stemming from fear, apathy, anger, and violence. As research unveils the complex biochemistry of the human brain and the intimate connection between what we eat and what we create, this knowledge can enable us to function at our best. We can then explore our full cognitive potential for a richer life — positively influencing individual evolution and planetary health.
Why Your Brains Love Thanksgiving
Thanksgiving may well be the year's biggest bonanza for your brain — all of them. This famous feast doesn't just satisfy the survival instinct of your rudimentary reptilian brainstem. The gathering of family and friends also serves up the emotional interaction craved by your mammalian limbic brain.
Celebrating this historic holy day does more than fulfill the spiritual longing of your time traveling cerebral cortex, that human thinking cap and vault of heaven where you envision and give thanks-be to a higher power. The thanksgiving meal is also is a sensuous source of activity for another one of your brains, the one in your gut known as the "enteric nervous system."
Derived from the Greek word for within (and opposite of dysentery), your enteric nervous system is located throughout the lining of your gastrointestinal tract. This highly organized network of nerve cells is now recognized as a complex integrative brain in its own right, with a hundred-million neurons (more than the spinal cord has).
Like the central nervous system, the enteric nervous system has sensory and motor neurons, glial cells, and information processing circuits. The intricate circuitry in this remarkable brain enables it to perceive and respond, learn and remember, even to produce feelings — although mostly bad ones, like when you eat too much at thanksgiving.
Please Pass the Tryptophan
Thanksgiving has another reputation: the classic consequences of contentment and sleepiness. Turkey as well as the nuts in the stuffing and many of the other foods served are high in tryptophan, the essential amino acid you need to make serotonin. Serotonin is the inhibitory neurotransmitter important to the maintenance of good mood. It promotes calmness and is responsible for normal sleep. (Prozac blocks the reuptake of serotonin.)
Serotonin is needed to counterbalance the excitatory neurotransmitters, dopamine and norepinephrine, and has a role in regulating eating behavior and in producing satiety after eating. Cells located in several brainstem clusters called the "raphe nuclei" synthesize serotonin from tryptophan in the presence of vitamins B1, B3, B6, and folic acid — which your thanksgiving meal should provide plenty of.
This is Your Brain on Dessert
Although turkey is high in tryptophan, that's not why you might feel sleepy after a large thanksgiving dinner. Tryptophan must compete with the other amino acids in a high-protein meal to get into your brain, and tryptophan has a lower priority. But, because the thanksgiving meal is also loaded with carbohydrates and sugars (did somebody say pie?), your blood glucose levels rise, causing insulin to be released. This tends to pull all the amino acids out of your bloodstream, except tryptophan, which can then cross your blood-brain barrier and help synthesize serotonin so you can conk out on the couch.
Pain the the Gut
The enteric nervous system (ENS) uses the same major neurotransmitters as the central nervous system, including acetylcholine, norepinephrine, dopamine, and serotonin. That's why drugs that target the brain can cause severe reactions in the gastrointestinal tract. When doctors attribute nervous disorders of the stomach and intestines to psychological problems in the brain, they are only partly right. These problems don't originate with the cranial brain, but with the abdominal brain.
Symptoms emanating from the two brains often get confused. "Just as the brain can upset the gut, the gut can also upset the brain. If you were chained to the toilet with cramps, you'd be upset, too," says Michael D. Gershon, M.D., author of the 1998 book, The Second Brain.
Dr. Gershon is chairman of the Department of Anatomy and Cell Biology at Columbia University's College of Physicians and Surgeons. His thirty years of pioneering research into the enteric nervous system has ushered in the new medical field of neurogastroenterology, which promises rapid advances in the management of functional bowel disease. "Although we still are unable to relate complex behaviors such as gut motility and secretion to the activity of individual neurons, work in that area is proceeding briskly." (Hosp Pract, July 1999)
Internal Vigilance
The idea of a brain in the gut is not new. In his 1907 book, The Abdominal and Pelvic Brain, a respected physician and researcher named Byron Robinson wrote:
"In the abdomen there exists a brain of wonderful power maintaining eternal, restless vigilance over its viscera. It presides over organic life. . . . The abdominal brain is a receiver, a reorganizer, an emitter of nerve forces. It has the power of a brain. . . . The abdominal brain is not a mere agent of the [cerebral] brain and cord; it receives and generates nerve forces itself; it presides over nutrition. It is the center of life itself. . . . The abdominal brain can live without the cranial brain, which is demonstrated by living children being born without cerebrospinal axis. On the contrary, the cranial brain cannot live without the abdominal brain."
Surely You Digest
Acting independently of your cranial brain, the ENS coordinates behavior in your esophagus, stomach, small intestine, and colon — with particular emphasis on mixing food with digestive enzymes and propelling it through the intestine. The ENS helps control the absorption of nutrients into your bloodstream and protects against the possible intrusion of harmful bacteria and other toxins that enter the digestive system with food.
The ENS also has a major role in protecting you from external threats. If the danger is minor, your ENS may just shut down your digestive system. If fight or flight is imminent, it can rapidly empty your digestive tract from whichever end is more convenient — by tossing your cookies or by scaring you **itless.
Serious Protective Work
When your head alerts your gut to danger, histamine is released from mast cells in the lining of the small intestine and colon. This triggers a protective inflammatory response that attracts immune cells from the bloodstream into the area. Your body is then ready for trauma, such as an animal bite (evolutionarily speaking) that would introduce infectious material into your colon. You now have a better chance of controlling the infection and surviving the bite — or the knife or bullet (contemporarily speaking).
Master of its Own Domain
Dr. David Wingate, a professor of gastrointestinal science at the University of London, sees the logic of having two brains:
"As life evolved, animals needed a more complex brain for finding food and sex and so developed a central nervous system. But the gut's nervous system was too important to put inside the newborn head with long connections going down to the body. Offspring need to eat and digest food at birth. Therefore, nature seems to have preserved the enteric nervous system as an independent circuit inside higher animals. It is only loosely connected to the central nervous system and can mostly function alone, without instructions from topside." (NY Times, Jan. 23, 1996)
Therefore, the ENS was not replaced. It was connected. During fetal development, a clump of tissue called the "neural crest" is formed and then divides. Part of it becomes your central nervous system and another migrates south to form your enteric nervous system.
These two nervous systems are then later connected by your vagus nerve, which is composed of only a few thousand nerve fibers. Because your gut brain is on-location and master of its own domain, it is able to take second-to-second control without the need for a thick cable linking it to your head.
Your Inner Skin
The coordinated intelligence of your enteric nervous system is not only essential for digestion (hence survival), but for the quality of life itself — as anyone can testify who has ever suffered from irritable bowel syndrome or simply from indigestion or cramps, diarrhea or constipation.
Your gastrointestinal tract is basically a sensory organ that has a profound impact on your sense of well being — not unlike your skin. It evaluates situations based on sensory input, then decides how the digestive tract will respond in order to best ensure your survival.
Like your skin: when all is well, you don't even know it's there. But when it hurts, you hurt.
Professor J.B. Furness and his fellow researchers at the University of Melbourne describe the lining of the gastrointestinal tract as "the largest vulnerable surface that faces the external environment. Just as the other large external surface, the skin, is regarded as a sensory organ, so should the intestinal mucosa." He elaborates:
"The three detecting systems in the intestine are more extensive than those of any other organ: the enteric nervous system contains on the order of 10(8) neurons, the gastroenteropancreatic endocrine system uses more than 20 identified hormones, and the gut immune system has 70-80% of the body's immune cells. . . . Signals are sent locally to control motility, secretion, tissue defense, and vascular perfusion; to other digestive organs, for example, to the stomach, gallbladder, and pancreas; and to the central nervous system, for example to influence feeding behavior." (Am J Physiol, Nov. 1999)
The Plexus at the Nexus
It's comforting to know we have such a smart lining to that complex tube that tunnels all the way through our body. When one considers that nutrient digestion is our fundamental interface with the environment — and that nutrition is the basic evolutionary driving force that shapes our development as a species and our growth as an individual — then the role of the enteric nervous system becomes paramount to our existence and our future.
This Thanksgiving Day, when tryptophan is coursing through your veins and brains, and you are letting kith and kin, God and country, know how much you appreciate them, also take a moment to give your tummy a warm rub of appreciation. It likes that.
Celebrating this historic holy day does more than fulfill the spiritual longing of your time traveling cerebral cortex, that human thinking cap and vault of heaven where you envision and give thanks-be to a higher power. The thanksgiving meal is also is a sensuous source of activity for another one of your brains, the one in your gut known as the "enteric nervous system."
Derived from the Greek word for within (and opposite of dysentery), your enteric nervous system is located throughout the lining of your gastrointestinal tract. This highly organized network of nerve cells is now recognized as a complex integrative brain in its own right, with a hundred-million neurons (more than the spinal cord has).
Like the central nervous system, the enteric nervous system has sensory and motor neurons, glial cells, and information processing circuits. The intricate circuitry in this remarkable brain enables it to perceive and respond, learn and remember, even to produce feelings — although mostly bad ones, like when you eat too much at thanksgiving.
Please Pass the Tryptophan
Thanksgiving has another reputation: the classic consequences of contentment and sleepiness. Turkey as well as the nuts in the stuffing and many of the other foods served are high in tryptophan, the essential amino acid you need to make serotonin. Serotonin is the inhibitory neurotransmitter important to the maintenance of good mood. It promotes calmness and is responsible for normal sleep. (Prozac blocks the reuptake of serotonin.)
Serotonin is needed to counterbalance the excitatory neurotransmitters, dopamine and norepinephrine, and has a role in regulating eating behavior and in producing satiety after eating. Cells located in several brainstem clusters called the "raphe nuclei" synthesize serotonin from tryptophan in the presence of vitamins B1, B3, B6, and folic acid — which your thanksgiving meal should provide plenty of.
This is Your Brain on Dessert
Although turkey is high in tryptophan, that's not why you might feel sleepy after a large thanksgiving dinner. Tryptophan must compete with the other amino acids in a high-protein meal to get into your brain, and tryptophan has a lower priority. But, because the thanksgiving meal is also loaded with carbohydrates and sugars (did somebody say pie?), your blood glucose levels rise, causing insulin to be released. This tends to pull all the amino acids out of your bloodstream, except tryptophan, which can then cross your blood-brain barrier and help synthesize serotonin so you can conk out on the couch.
Pain the the Gut
The enteric nervous system (ENS) uses the same major neurotransmitters as the central nervous system, including acetylcholine, norepinephrine, dopamine, and serotonin. That's why drugs that target the brain can cause severe reactions in the gastrointestinal tract. When doctors attribute nervous disorders of the stomach and intestines to psychological problems in the brain, they are only partly right. These problems don't originate with the cranial brain, but with the abdominal brain.
Symptoms emanating from the two brains often get confused. "Just as the brain can upset the gut, the gut can also upset the brain. If you were chained to the toilet with cramps, you'd be upset, too," says Michael D. Gershon, M.D., author of the 1998 book, The Second Brain.
Dr. Gershon is chairman of the Department of Anatomy and Cell Biology at Columbia University's College of Physicians and Surgeons. His thirty years of pioneering research into the enteric nervous system has ushered in the new medical field of neurogastroenterology, which promises rapid advances in the management of functional bowel disease. "Although we still are unable to relate complex behaviors such as gut motility and secretion to the activity of individual neurons, work in that area is proceeding briskly." (Hosp Pract, July 1999)
Internal Vigilance
The idea of a brain in the gut is not new. In his 1907 book, The Abdominal and Pelvic Brain, a respected physician and researcher named Byron Robinson wrote:
"In the abdomen there exists a brain of wonderful power maintaining eternal, restless vigilance over its viscera. It presides over organic life. . . . The abdominal brain is a receiver, a reorganizer, an emitter of nerve forces. It has the power of a brain. . . . The abdominal brain is not a mere agent of the [cerebral] brain and cord; it receives and generates nerve forces itself; it presides over nutrition. It is the center of life itself. . . . The abdominal brain can live without the cranial brain, which is demonstrated by living children being born without cerebrospinal axis. On the contrary, the cranial brain cannot live without the abdominal brain."
Surely You Digest
Acting independently of your cranial brain, the ENS coordinates behavior in your esophagus, stomach, small intestine, and colon — with particular emphasis on mixing food with digestive enzymes and propelling it through the intestine. The ENS helps control the absorption of nutrients into your bloodstream and protects against the possible intrusion of harmful bacteria and other toxins that enter the digestive system with food.
The ENS also has a major role in protecting you from external threats. If the danger is minor, your ENS may just shut down your digestive system. If fight or flight is imminent, it can rapidly empty your digestive tract from whichever end is more convenient — by tossing your cookies or by scaring you **itless.
Serious Protective Work
When your head alerts your gut to danger, histamine is released from mast cells in the lining of the small intestine and colon. This triggers a protective inflammatory response that attracts immune cells from the bloodstream into the area. Your body is then ready for trauma, such as an animal bite (evolutionarily speaking) that would introduce infectious material into your colon. You now have a better chance of controlling the infection and surviving the bite — or the knife or bullet (contemporarily speaking).
Master of its Own Domain
Dr. David Wingate, a professor of gastrointestinal science at the University of London, sees the logic of having two brains:
"As life evolved, animals needed a more complex brain for finding food and sex and so developed a central nervous system. But the gut's nervous system was too important to put inside the newborn head with long connections going down to the body. Offspring need to eat and digest food at birth. Therefore, nature seems to have preserved the enteric nervous system as an independent circuit inside higher animals. It is only loosely connected to the central nervous system and can mostly function alone, without instructions from topside." (NY Times, Jan. 23, 1996)
Therefore, the ENS was not replaced. It was connected. During fetal development, a clump of tissue called the "neural crest" is formed and then divides. Part of it becomes your central nervous system and another migrates south to form your enteric nervous system.
These two nervous systems are then later connected by your vagus nerve, which is composed of only a few thousand nerve fibers. Because your gut brain is on-location and master of its own domain, it is able to take second-to-second control without the need for a thick cable linking it to your head.
Your Inner Skin
The coordinated intelligence of your enteric nervous system is not only essential for digestion (hence survival), but for the quality of life itself — as anyone can testify who has ever suffered from irritable bowel syndrome or simply from indigestion or cramps, diarrhea or constipation.
Your gastrointestinal tract is basically a sensory organ that has a profound impact on your sense of well being — not unlike your skin. It evaluates situations based on sensory input, then decides how the digestive tract will respond in order to best ensure your survival.
Like your skin: when all is well, you don't even know it's there. But when it hurts, you hurt.
Professor J.B. Furness and his fellow researchers at the University of Melbourne describe the lining of the gastrointestinal tract as "the largest vulnerable surface that faces the external environment. Just as the other large external surface, the skin, is regarded as a sensory organ, so should the intestinal mucosa." He elaborates:
"The three detecting systems in the intestine are more extensive than those of any other organ: the enteric nervous system contains on the order of 10(8) neurons, the gastroenteropancreatic endocrine system uses more than 20 identified hormones, and the gut immune system has 70-80% of the body's immune cells. . . . Signals are sent locally to control motility, secretion, tissue defense, and vascular perfusion; to other digestive organs, for example, to the stomach, gallbladder, and pancreas; and to the central nervous system, for example to influence feeding behavior." (Am J Physiol, Nov. 1999)
The Plexus at the Nexus
It's comforting to know we have such a smart lining to that complex tube that tunnels all the way through our body. When one considers that nutrient digestion is our fundamental interface with the environment — and that nutrition is the basic evolutionary driving force that shapes our development as a species and our growth as an individual — then the role of the enteric nervous system becomes paramount to our existence and our future.
This Thanksgiving Day, when tryptophan is coursing through your veins and brains, and you are letting kith and kin, God and country, know how much you appreciate them, also take a moment to give your tummy a warm rub of appreciation. It likes that.
Monday, November 10, 2008
The Healthy Diet
For a healthy diet you need to eat a wide variety of foods in moderate-sized portions that give your body the nutrients and energy it needs. You also need to limit foods in your diet that can be harmful to your body.
The Foods to Limit
Some foods contain very little nutritional value or have ingredients that can cause disease. Eating healthy doesn't mean giving up all sweets, salt, and snacks. It means eating such foods in moderation. The foods and food ingredients you need to limit include fat, cholesterol, sodium, alcohol, and sugar.
Eating foods high in cholesterol and saturated fat can cause atherosclerosis (narrowing of blood vessels from buildup of fatty deposits). This is critical for everyone but especially important if you have a family history of high cholesterol levels or diabetes. Atherosclerosis can lead to heart disease and strokes. Cholesterol is a substance found in animal products such as meat, eggs, dairy products, and baked goods made with eggs and milk. Vegetables do not contain cholesterol.
Of the various types of fats, saturated fats are the least healthy. They tend to increase the level of cholesterol in your blood. In fact, the amount of saturated fat in food is at least as important as the amount of cholesterol. Foods labeled "No Cholesterol" sometimes contain high saturated fat. Saturated fats are generally solid at room temperature. Foods that contain saturated fat include butter, cheese, margarine, shortening, tropical oils such as coconut and palm oil, and the fats in meat and poultry skin.
To reduce the saturated fat in your diet, limit the amount of butter and margarine you eat. Drink nonfat or low-fat milk. Choose lean cuts of meat and take the skin off poultry before you eat it. If you use cooking oil, avoid tropical oils such as palm or coconut oil as well as peanut oil. Better oils to use are sunflower, canola, soy, or olive oil.
Sodium, one of the ingredients in table salt, can contribute to high blood pressure if it is eaten in excess. Sodium is found in many foods, not just in table salt. Fast foods usually contain high amounts of sodium. An average healthy person should have no more than 2400 mg (milligrams) of sodium a day and no less than 500 mg a day. Read the labels on food packaging to check how much sodium is in the food. The following chart shows some examples:
Approximate Food mg of Sodium
---------------------------------------
Big Mac or Whopper 1000
Bread (2 slices) 200 to 600
Cheese, cheddar (1.5 oz) 300
Fruit (1) 2 to 5
Milk (1 cup) 120
1 teaspoon of salt 2100
---------------------------------------
On food labels, "low sodium" means each serving contains less than 140 mg of sodium. "Moderate sodium" is 140 to 400 mg per serving. "High sodium" is more than 400 mg of sodium per serving.
Excess alcohol consumption can lead to weight gain, liver disease, brain damage, and other disorders. Women should have no more than one drink a day. Men should not have more than two drinks a day. A drink equals about 5 ounces of wine, one can of beer, or one ounce of distilled spirits.
Sugar and foods that contain a lot of sugar supply a large number of calories but very little nutrition. Sugar also causes tooth decay.
The Foods You Need
A healthy diet depends on eating a variety of foods. If you eat a variety of foods you are more likely to get all the necessary nutrients. Your diet should contain the following nutrients:
- Proteins
Proteins form the basic structure of body tissue and organs. The body uses proteins for growth and repair of cells. Proteins are found in eggs, milk, cheese, tofu, nuts, meat, fish, poultry, dried beans, split peas, and lentils. About 15% of your daily calories should come from protein.
- Carbohydrates
Carbohydrates are the body's main source of energy. Carbohydrates are found in potatoes, bread, cereals, grains, pasta, milk, yogurt, vegetables, and fruit. They should make up at least half of your daily calories.
- Fats
Fats provide energy and are used for growth and repair of tissues. They are found in olives, nuts, cheese, meat, fish, poultry, butter, oils, avocado, and mayonnaise. Saturated fats are less healthy than polyunsaturated and monounsaturated fats. Saturated fats are found mostly in butter, margarine, meat, cheese, poultry with skin, tropical oils, and whole-milk dairy products. Monounsaturated fats are found in olive oil, canola oil, and avocados. Polyunsaturated fats are found in fish and some vegetable oils.
Fats should contribute no more than 30% of your daily calories. Only 10% of the fat you eat should be saturated fat. There are nine calories in a gram of fat. So, to calculate the maximum grams of fat you should eat each day, use these formulas:
- Multiply the maximum number of calories you should eat in a day by 0.30 (30%) to calculate the maximum number of calories you should get from fat.
Number of calories a day x 0.30 = Number of calories from fat in a day
- Divide the daily number of calories from fat (the answer from the calculation above) by 9 to find the maximum number of grams of fat you should eat each day.
Number of calories from fat / 9 = Number of fat grams a day
For example, if you need 1800 calories per day, no more than 30% of those calories should come from fat: 1800 x 0.30 = 540 calories from fat. Divide 540 by 9 to find out the maximum number of grams of fat you should consume each day: 540/9 = 60 grams of fat.
- Multiply the maximum number of calories you should eat in a day by 0.30 (30%) to calculate the maximum number of calories you should get from fat.
- Fiber
Fiber is found in plants and is not digested by the body. It provides what is considered "bulk," which is used by the large intestine to help remove waste through bowel movements. Lack of fiber in your diet can worsen intestinal problems, such as constipation. Fruit, vegetables, bran, whole grains, and cereals are good sources of fiber. It is recommended that you get 20 to 35 grams of fiber a day. A diet high in fiber may help reduce your cholesterol levels.
- Vitamins and Minerals
Vitamins are important nutrients that help to regulate metabolism and help the brain, nerves, muscles, skin, and bones function properly. The major vitamins are A, B, C, D, E, K, B-12, and seven B complex vitamins. Minerals are necessary in very small amounts for the body to function properly. For example, calcium is necessary for healthy teeth and bones, and zinc and magnesium are needed to control cell metabolism. Iron is important for healthy blood and many chemical reactions in your body. Vitamins and minerals are found in many foods, especially milk, cheese, green leafy vegetables, fish, meat, and poultry. They are also added to milk and cereal.
- Water
Water is necessary to replace the fluid your body loses every day when you breathe, go to the bathroom, and sweat. You should drink six to eight glasses of water or other liquids (including soups and other beverages) every day.
You can use the following chart as a guideline for choosing the types and amounts of foods you eat in a day. Remember that carbohydrates (grains, fruits, vegetables) should make up at least half of your daily calories and variety is important.
Number of Examples of Food Group servings serving size
-------------------------------------------------------
Meat, poultry, 2 to 3 2 to 3 oz of lean meat, fish, dried 1 egg, 1/2 cup cooked beans, eggs beans
Grains 6 to 11 1 slice of bread, 1/2 cup pasta or rice, 1 oz of cereal
Fruits 2 to 4 1 fruit, 3/4 cup fruit juice
Vegetables 3 to 5 1/2 cup nonleafy vegetable, 1 cup leafy vegetable
Milk, cheese, 2 to 3 1 cup milk or yogurt, yogurt 1 to 2 oz cheese
-------------------------------------------------------
Meat versus Vegetarian Diet
Meat, including poultry and fish, is a very nutrient-rich food. Meat is one of the best sources of iron and protein. Most people get much more protein than they need, however. You should limit the amount of meat you eat, but you don't have to eliminate meat altogether. Choose lean cuts of meat and try to use the meat as a side dish rather than a main course. You can include meat in a casserole or stew, using the meat as a flavoring for the main dish without overeating the meat portion.
It is possible to have a healthy diet without eating meat. Vegetarians do have to be careful to make sure they get enough iron and protein, however.
Guidelines for Eating Healthfully
For best nutrition, choose foods containing high-fiber, complex carbohydrates and monounsaturated or polyunsaturated fats instead of refined, low-fiber carbohydrates and saturated fats.
Learn more about nutrition and healthy living. Read the ingredients on all packaged and canned foods you buy. Some contain more fat, sodium, sugar, and preservatives than you expect.
In addition:
- Bake or broil food instead of frying it.
- Don't eat more than four egg yolks a week. Egg whites are healthy, but egg yolks are not.
- Have a green leafy salad at least once a day. (Leaf lettuces and spinach are much more nutritious than iceberg lettuce.) Use oily dressings sparingly on the salads or try nonfat dressings.
- Eat fresh foods instead of canned foods.
- Eat more whole-grain products.
- Cook vegetables only slightly or eat them raw.
- Limit the amount of red meat you eat; eat more fish.
- Remove the skin from poultry before eating it.
- Limit fat, cholesterol, sugar, alcohol, salt, and caffeine in your diet.
- Avoid pre-prepared foods as much as possible.
- Limit dining at fast food restaurants. If you do dine there, leave off the bacon, cheese, sour cream, mayonnaise, and fatty salad dressings. Order broiled instead of fried items.
Friday, November 17, 2006
Cell protein may explain diet link to longevity
In a finding that may explain why lower-calorie diets help people live longer, researchers report that a protein present in every organism from yeast to humans may be the genetic link between calorie intake and aging.
"For the past ten years, we've sought genes that confer longevity," Leonard Guarente, a professor of biology at Massachusetts Institute of Technology in Cambridge, told Reuters Health.
A gene that codes for the protein Sir2 appears to be one of them. In experiments with yeast, researchers have previously found that removing Sir2 from cells shortens their life spans, but adding an extra copy of the gene produces "superlong" cell lives, Guarente said.
Now he and his MIT colleagues have found in studies with yeast and mice that Sir2's activity seems to depend upon metabolism. They report their findings in the current issue of the journal Nature.
Sir2, explained Guarente, performs the necessary function of "silencing" genes, that is, it selectively turns off gene expression. All body cells contain the same DNA, yet these cells serve diverse purposes. A cell's identity -- for example, whether it's a blood cell or a skin cell -- depends on gene expression, Guarente noted. Some genes, he said, "need to be silenced, and some need to be active."
To their surprise, though, Guarente and his colleagues discovered that to do its job, Sir2 depends on a molecule known as nicotinamide adenine dinucleotide, or NAD. Present in all cells, NAD assists in breaking down food and aids metabolism.
This first coupling of metabolism and Sir2 is "incredibly exciting," Guarente said, because it could open up new avenues for slowing down the aging process.
"One of the few universals we know about aging is that calorie restriction can extend life," he noted.
This research offers an explanation: Cutting calories slows metabolism, which, Guarente said, may free up more NAD. In turn, the greater availability of NAD would keep Sir2 working properly. Moreover, keeping Sir2 in good shape should help keep the balance of silent and active genes in check, promoting the health of all body cells.
If further animal studies support this, the findings could do more than bolster the virtues of a lower-calorie diet, according to Guarente. Sir2 could become a drug target for preventing some of the degenerative diseases that come with aging, he said. A drug that, for example, binds with Sir2 and keeps it active may help protect bone and muscle mass from wearing down.
If such a drug is realized, however, it won't tack years onto anyone's life. Guarente said a Sir2-targeting drug would make little difference in longevity, but instead could help people "maintain their vitality longer."
"For the past ten years, we've sought genes that confer longevity," Leonard Guarente, a professor of biology at Massachusetts Institute of Technology in Cambridge, told Reuters Health.
A gene that codes for the protein Sir2 appears to be one of them. In experiments with yeast, researchers have previously found that removing Sir2 from cells shortens their life spans, but adding an extra copy of the gene produces "superlong" cell lives, Guarente said.
Now he and his MIT colleagues have found in studies with yeast and mice that Sir2's activity seems to depend upon metabolism. They report their findings in the current issue of the journal Nature.
Sir2, explained Guarente, performs the necessary function of "silencing" genes, that is, it selectively turns off gene expression. All body cells contain the same DNA, yet these cells serve diverse purposes. A cell's identity -- for example, whether it's a blood cell or a skin cell -- depends on gene expression, Guarente noted. Some genes, he said, "need to be silenced, and some need to be active."
To their surprise, though, Guarente and his colleagues discovered that to do its job, Sir2 depends on a molecule known as nicotinamide adenine dinucleotide, or NAD. Present in all cells, NAD assists in breaking down food and aids metabolism.
This first coupling of metabolism and Sir2 is "incredibly exciting," Guarente said, because it could open up new avenues for slowing down the aging process.
"One of the few universals we know about aging is that calorie restriction can extend life," he noted.
This research offers an explanation: Cutting calories slows metabolism, which, Guarente said, may free up more NAD. In turn, the greater availability of NAD would keep Sir2 working properly. Moreover, keeping Sir2 in good shape should help keep the balance of silent and active genes in check, promoting the health of all body cells.
If further animal studies support this, the findings could do more than bolster the virtues of a lower-calorie diet, according to Guarente. Sir2 could become a drug target for preventing some of the degenerative diseases that come with aging, he said. A drug that, for example, binds with Sir2 and keeps it active may help protect bone and muscle mass from wearing down.
If such a drug is realized, however, it won't tack years onto anyone's life. Guarente said a Sir2-targeting drug would make little difference in longevity, but instead could help people "maintain their vitality longer."
Monday, March 13, 2006
Ask the Expert: How much caffeine does tea have compared to coffee?
Q. What is the difference between wheat and gluten? If you are allergic to wheat should you also avoid gluten?
A. Wheat is a type of grain. Gluten is a protein component of some grains, including wheat, rye, oats, and barley. If you’re allergic to wheat you need to avoid wheat gluten, but not all gluten. However, if a product indicates it contains gluten, and you’re unsure of the source of the gluten, then you should NOT eat it until you find out all the facts.
Q. How much caffeine does tea have compared to coffee? Compared to chocolate? Is it really that bad for you?
A. Check out this chart based on average caffeine contents:
Food/Beverage - Caffeine (mg)
Coffee, brewed, drip method (8-ounce) - 184
Tea, brewed, major U.S. brands (8-ounce) - 64
Dark Chocolate, semi-sweet (1-ounce) - 20
Cocoa beverage (8-ounce) - 8
There are "bad" diets, but not "bad" foods or beverages. Foods or beverages with caffeine are not "bad", but too much caffeinated foods or beverages can contribute to a poor overall diet. Caffeine is not addictive, but it can have some temporary side-effects if you consume it in excess. These side effects may include anxiety, insomnia, fluid loss, and increased heart rate. If you’re a healthy adult, you should be able to consume caffeine without negative effects, as long as you do so in moderation—200 to 300 milligrams of caffeine a day. That means you can drink less than two cups of coffee a day.
Q. I am always shuttling my kids between their events. We often use the drive-thru window at a fast food restaurant because it’s easy and quick. What can I order that would be more healthful?
A. Focus first on the main course. Remember less is more – meaning the less add-ons such as sauces and cheese the more healthful your selections probably will be. Stick with charbroiled, roasted types of sandwiches. Forget the full-meal deals and order regular-sized portions – split an order of fries amongst the carload of kids and choose beverages that count nutritionally such as low-fat milk, orange juice or water. Some restaurants offer salads. Try those that contain primarily vegetables and use only half of the dressing in the packet provided. Round out the meal by bringing portable produce from home such as apples, bananas, baby carrots or grapes.
A. Wheat is a type of grain. Gluten is a protein component of some grains, including wheat, rye, oats, and barley. If you’re allergic to wheat you need to avoid wheat gluten, but not all gluten. However, if a product indicates it contains gluten, and you’re unsure of the source of the gluten, then you should NOT eat it until you find out all the facts.
Q. How much caffeine does tea have compared to coffee? Compared to chocolate? Is it really that bad for you?
A. Check out this chart based on average caffeine contents:
Food/Beverage - Caffeine (mg)
Coffee, brewed, drip method (8-ounce) - 184
Tea, brewed, major U.S. brands (8-ounce) - 64
Dark Chocolate, semi-sweet (1-ounce) - 20
Cocoa beverage (8-ounce) - 8
There are "bad" diets, but not "bad" foods or beverages. Foods or beverages with caffeine are not "bad", but too much caffeinated foods or beverages can contribute to a poor overall diet. Caffeine is not addictive, but it can have some temporary side-effects if you consume it in excess. These side effects may include anxiety, insomnia, fluid loss, and increased heart rate. If you’re a healthy adult, you should be able to consume caffeine without negative effects, as long as you do so in moderation—200 to 300 milligrams of caffeine a day. That means you can drink less than two cups of coffee a day.
Q. I am always shuttling my kids between their events. We often use the drive-thru window at a fast food restaurant because it’s easy and quick. What can I order that would be more healthful?
A. Focus first on the main course. Remember less is more – meaning the less add-ons such as sauces and cheese the more healthful your selections probably will be. Stick with charbroiled, roasted types of sandwiches. Forget the full-meal deals and order regular-sized portions – split an order of fries amongst the carload of kids and choose beverages that count nutritionally such as low-fat milk, orange juice or water. Some restaurants offer salads. Try those that contain primarily vegetables and use only half of the dressing in the packet provided. Round out the meal by bringing portable produce from home such as apples, bananas, baby carrots or grapes.
Ask the Expert: Veggies
Q. Does a vegetable juice like V8 count as a serving of vegetables?
A. Yes – but don’t forget to eat plenty of whole vegetables too. Six to eight ounces of vegetable juice is considered one serving. Some juices have a similar nutritional profile as whole vegetables – they are rich in vitamins and even contain fiber. However, vegetable juices can be high in sodium and may not have the phytochemicals (newly discovered disease-fighting substances in plant foods) naturally found in whole vegetables. The bottom line: Vegetable juice is a great beverage selection, but be sure to include at least two more servings of whole vegetables a day to go with it.
A. Yes – but don’t forget to eat plenty of whole vegetables too. Six to eight ounces of vegetable juice is considered one serving. Some juices have a similar nutritional profile as whole vegetables – they are rich in vitamins and even contain fiber. However, vegetable juices can be high in sodium and may not have the phytochemicals (newly discovered disease-fighting substances in plant foods) naturally found in whole vegetables. The bottom line: Vegetable juice is a great beverage selection, but be sure to include at least two more servings of whole vegetables a day to go with it.
Ask the Expert: Cooking
Q. Should I use butter or margarine?
A. If you’re choosing butter or margarine in moderation, or less than a tablespoon per day, use whichever fat you prefer. For weight loss, margarine and butter both provide the same total fat and calories. However, if you tend to be heavy handed with the butter knife, then margarine, specifically one that’s trans fat-free, will likely be your best bet for heart health. (Trans fats act similar to blood cholesterol-raising saturated fats in the diet.) But don’t forget, flavor and enjoyment are important for lifelong healthy eating habits too. So, make sure you like the taste of what you use.
Q. Why is olive oil better to use than other vegetable oils (is it)?
A. Olive oil is a vegetable oil. As far as total fat and calories are concerned, all oils are created equal. Why you may hear or read so much about olive oil is because it’s high in heart-healthful monounsaturated fat and relatively low in the "bad fat" called saturated fat. Compared to other commonly used vegetable oils, olive oil contains the greatest percentage (74%) of monounsaturated fat. If you choose extra virgin olive oil, you’ll get plenty of flavor too! Many vegetable oils, such as sunflower or safflower, provide little flavor. A good rule of thumb—or tongue: make your fat calories count!
Q. Is it true that you should no longer mix rice and beans? I recently heard that starch and protein should not be eaten together.
A. No, it’s not true! Mix your rice and beans, please. They go together so well. You no longer NEED to mix rice and beans together to form "complete proteins" as was once a popular vegetarian belief over a decade ago. The fact is your body prefers the variety of foods and nutrients together. A balanced approach includes eating foods and beverages at meals that provide all our major energy nutrients—proteins, carbohydrates, and fats.
A. If you’re choosing butter or margarine in moderation, or less than a tablespoon per day, use whichever fat you prefer. For weight loss, margarine and butter both provide the same total fat and calories. However, if you tend to be heavy handed with the butter knife, then margarine, specifically one that’s trans fat-free, will likely be your best bet for heart health. (Trans fats act similar to blood cholesterol-raising saturated fats in the diet.) But don’t forget, flavor and enjoyment are important for lifelong healthy eating habits too. So, make sure you like the taste of what you use.
Q. Why is olive oil better to use than other vegetable oils (is it)?
A. Olive oil is a vegetable oil. As far as total fat and calories are concerned, all oils are created equal. Why you may hear or read so much about olive oil is because it’s high in heart-healthful monounsaturated fat and relatively low in the "bad fat" called saturated fat. Compared to other commonly used vegetable oils, olive oil contains the greatest percentage (74%) of monounsaturated fat. If you choose extra virgin olive oil, you’ll get plenty of flavor too! Many vegetable oils, such as sunflower or safflower, provide little flavor. A good rule of thumb—or tongue: make your fat calories count!
Q. Is it true that you should no longer mix rice and beans? I recently heard that starch and protein should not be eaten together.
A. No, it’s not true! Mix your rice and beans, please. They go together so well. You no longer NEED to mix rice and beans together to form "complete proteins" as was once a popular vegetarian belief over a decade ago. The fact is your body prefers the variety of foods and nutrients together. A balanced approach includes eating foods and beverages at meals that provide all our major energy nutrients—proteins, carbohydrates, and fats.
Ask the Expert: Hunger
Q. Why is it that when I eat a dinner of red meat, like steak, I wake up in the morning feeling really hungry? When I eat chicken or pasta or anything else I'm not as hungry in the morning.
A. It’s likely just a coincidence. Also, chances are when you eat red meat, chicken, or pasta, you’re probably eating something else along with these foods. Right? Many factors affect hunger level. A major factor is activity level. Timing of your meals is another. If you ate dinner at 5 pm and woke up at 8 am, chances are you should feel very hungry. Plus, your mind can trigger a higher perceived hunger level, or psychological hunger. For example, you might find you are (psychologically) hungry after seeing your favorite food on a television commercial, even when you’re not physiologically hungry. If you wake up truly physiologically hungry…good! It is normal to wake up in the morning and feel hungry. That means your metabolism is at work throughout the night, as it should be.
Q. Why do some people eat less and get full sooner than I do? Is it the size of their stomach or do they just have better willpower?
A. There are a number of reasons why your dining companions may be eating less. It could be that they are more in tune to feeling full; they may prefer to eat small frequent meals versus large, less frequent ones; or they may simply eat slower which can mean eating less. It takes 15 to 20 minutes for the brain to register a sense of fullness. Eating fast can cause you to overeat. Some people are planners too. They commit to eating a certain amount of food prior to sitting down at a meal and stick with the plan. Once they reach the designated amount,they push their plate away.
A. It’s likely just a coincidence. Also, chances are when you eat red meat, chicken, or pasta, you’re probably eating something else along with these foods. Right? Many factors affect hunger level. A major factor is activity level. Timing of your meals is another. If you ate dinner at 5 pm and woke up at 8 am, chances are you should feel very hungry. Plus, your mind can trigger a higher perceived hunger level, or psychological hunger. For example, you might find you are (psychologically) hungry after seeing your favorite food on a television commercial, even when you’re not physiologically hungry. If you wake up truly physiologically hungry…good! It is normal to wake up in the morning and feel hungry. That means your metabolism is at work throughout the night, as it should be.
Q. Why do some people eat less and get full sooner than I do? Is it the size of their stomach or do they just have better willpower?
A. There are a number of reasons why your dining companions may be eating less. It could be that they are more in tune to feeling full; they may prefer to eat small frequent meals versus large, less frequent ones; or they may simply eat slower which can mean eating less. It takes 15 to 20 minutes for the brain to register a sense of fullness. Eating fast can cause you to overeat. Some people are planners too. They commit to eating a certain amount of food prior to sitting down at a meal and stick with the plan. Once they reach the designated amount,they push their plate away.
Ask the Expert: Natural/Organic
Q. Should I try soy milk instead of regular milk?
A. Sure! Try it. You might just like it! There are health advantages associated with both soy milk and regular dairy milk. You don’t need to give up dairy milk to include soy milk. Rather, I suggest you include soy milk in place of other calorie-dense beverages that provide little nutrition, such as regular soft drinks and some sweetened fruit drinks. Soy milk can be a substitute for dairy milk. But, check the label. If you’re using soy milk or another milk alternative in place of dairy milk, make sure it provides at least 30% Daily Value (DV) for calcium and 25% DV for vitamin D—for strong and healthy bones.
Q. Is organic always better? Why is it more expensive?
A. Organic foods are a great choice. Though they are not necessarily more nutritious, they are free of hormones, certain types of pesticides and antibiotics – substances that may have health consequences such as an increased risk for cancer. These foods can be more expensive because organic farming is more labor intensive in part because of the planning and balancing of crop rotation and because crop yields are often not as high as non-organic foods.
By the end of the year, the United States Department of Agriculture is expected to enforce a national organic food standard, meaning all foods labeled "organic" will have to meet certain criteria. This action will turn what is now an unregulated industry, into a uniform and consistent one ensuring that consumers really do receive organically grown foods. If you go organic, find foods labeled "certified organic."
A. Sure! Try it. You might just like it! There are health advantages associated with both soy milk and regular dairy milk. You don’t need to give up dairy milk to include soy milk. Rather, I suggest you include soy milk in place of other calorie-dense beverages that provide little nutrition, such as regular soft drinks and some sweetened fruit drinks. Soy milk can be a substitute for dairy milk. But, check the label. If you’re using soy milk or another milk alternative in place of dairy milk, make sure it provides at least 30% Daily Value (DV) for calcium and 25% DV for vitamin D—for strong and healthy bones.
Q. Is organic always better? Why is it more expensive?
A. Organic foods are a great choice. Though they are not necessarily more nutritious, they are free of hormones, certain types of pesticides and antibiotics – substances that may have health consequences such as an increased risk for cancer. These foods can be more expensive because organic farming is more labor intensive in part because of the planning and balancing of crop rotation and because crop yields are often not as high as non-organic foods.
By the end of the year, the United States Department of Agriculture is expected to enforce a national organic food standard, meaning all foods labeled "organic" will have to meet certain criteria. This action will turn what is now an unregulated industry, into a uniform and consistent one ensuring that consumers really do receive organically grown foods. If you go organic, find foods labeled "certified organic."
Ask the Expert: Diet
Q. Everyone says I shouldn’t skip breakfast, but I don’t understand why.
A. Breakfast replenishes your body and brain with energy. Fasting over night significantly reduces energy stores. A morning meal perks you up which can, according to some studies, increase your productivity, your mental sharpness and your ability to handle stress. Breakfast eaters tend to have more strength and endurance, a greater capacity to concentrate and better ability to solve problems. Research has also shown that breakfast eaters often have healthier diets – they get more vitamins and minerals in and they tend to eat less fat.
Q. I think I need to eat better. I cannot seem to eat foods from every food group at every meal. Should I be?
A. You don’t have to eat one food from each of the foods groups at every meal. What’s more important is what you choose over the entire day. Your goal is to eat the recommended servings of foods from all the food groups each day. Use the Food Guide Pyramid as your blueprint. It gives you a snapshot of how to balance your diet. Grains such as cereals, bread,pasta and rice are the foundation – next are fruits and vegetables followed by dairy foods, meats and legumes.
Balance is the key. If one day or one meal favors meat then have your future meals feature grains, fruits and vegetables.
Q. Why is it that in summertime I feel like I can get by with eating less or eating lighter foods?
A. It’s been documented that appetite and food intake can change along with the seasons. Both tend to go up during the colder months and go down during the summer months. Summer’s heat can zap energy and appetite making heavier foods such as stews, casseroles and creamy desserts less appealing. The influx of light, colorful, naturally low in fat seasonal fruits and vegetables are also a welcome change of pace to winter’s filling fare. Their juicy, crisp sweet taste is a refreshing, cooling treat.
Summertime activities and the season’s more carefree schedule can make mealtimes less structured and less of a focus in one’s day. Chances are you are probably drinking more fluids as well. Fluids can “water down” your appetite making you less apt to overeat.
Q. Are there certain foods that will help my skin look better, or give my hair a healthier glow?
A. One of the most important tools for healthy skin and hair is an overall healthful diet. Though certain vitamins such as B, C and E are associated with cell growth and repair (which parlays into healthier skin and hair) they need to be packaged with a well-balanced diet in order to be effective.
Other tips:
A. Breakfast replenishes your body and brain with energy. Fasting over night significantly reduces energy stores. A morning meal perks you up which can, according to some studies, increase your productivity, your mental sharpness and your ability to handle stress. Breakfast eaters tend to have more strength and endurance, a greater capacity to concentrate and better ability to solve problems. Research has also shown that breakfast eaters often have healthier diets – they get more vitamins and minerals in and they tend to eat less fat.
Q. I think I need to eat better. I cannot seem to eat foods from every food group at every meal. Should I be?
A. You don’t have to eat one food from each of the foods groups at every meal. What’s more important is what you choose over the entire day. Your goal is to eat the recommended servings of foods from all the food groups each day. Use the Food Guide Pyramid as your blueprint. It gives you a snapshot of how to balance your diet. Grains such as cereals, bread,pasta and rice are the foundation – next are fruits and vegetables followed by dairy foods, meats and legumes.
Balance is the key. If one day or one meal favors meat then have your future meals feature grains, fruits and vegetables.
Q. Why is it that in summertime I feel like I can get by with eating less or eating lighter foods?
A. It’s been documented that appetite and food intake can change along with the seasons. Both tend to go up during the colder months and go down during the summer months. Summer’s heat can zap energy and appetite making heavier foods such as stews, casseroles and creamy desserts less appealing. The influx of light, colorful, naturally low in fat seasonal fruits and vegetables are also a welcome change of pace to winter’s filling fare. Their juicy, crisp sweet taste is a refreshing, cooling treat.
Summertime activities and the season’s more carefree schedule can make mealtimes less structured and less of a focus in one’s day. Chances are you are probably drinking more fluids as well. Fluids can “water down” your appetite making you less apt to overeat.
Q. Are there certain foods that will help my skin look better, or give my hair a healthier glow?
A. One of the most important tools for healthy skin and hair is an overall healthful diet. Though certain vitamins such as B, C and E are associated with cell growth and repair (which parlays into healthier skin and hair) they need to be packaged with a well-balanced diet in order to be effective.
Other tips:
- Choose at least five servings of fruits and vegetables a day. They contain antioxidants which may protect against premature aging.
- Eat foods rich in omega-3 fatty acids. They may help produce hormone-like substances in your body that rejuvenate the skin. (Albacore tuna, salmon, lake trout, soybeans and canola or flaxseed oil are good sources.)
- Drink at least six to eight glasses of water or other non-alcoholic, decaffeinated beverages a day (ideally ones that have nutritional merit). Water is necessary for every function in your body including keeping every cell in your body healthy. Too little liquid may make your skin less resilient.
Ask the Expert: Nutrients
Q. What are carbohydrates and why should I care?
A. Carbohydrates are nutrients – just like vitamins and minerals. They are compounds made up of sugar and are the main (and preferred source) of energy for your body including your brain and your nervous system. Good sources of carbohydrate are plant foods, i.e. fruits, some vegetables such as potatoes and corn and grain-based foods like cereal, pasta, bread and rice.
There are two types of carbohydrates – simple and complex. Simple carbohydrates are sugars. Complex carbohydrates are starches and fiber. A healthful diet is made up of primarily complex carbohydrates.
Most nutrition experts recommend that about half the calories you eat come from carbohydrates. Eating too little carbohydrate shortchanges your body on several important vitamins, disease-fighting phytochemicals and fiber.
Q. I am lactose intolerant and concerned that I am not getting enough calcium in my diet. Will rice or soy milk give me as much as cow’s milk?
A. It depends. Without fortification, neither rice nor soy milk is a good source of calcium. Soy milk provides about 10 milligrams of calcium in a serving -- rice beverages contain about 15 milligrams. In comparison, one cup of cow’s milk offers 300 milligrams. The good news is there are low lactose varieties of cow’s milk, which are rich in calcium and there are fortified soy and rice milk products that have a comparable calcium content to cow’s milk. Look at the nutrition label on these beverages to determine what they have to offer. There are also many different kinds of calcium-fortified products on shelves such as juices, rice and breakfast cereals. Together, they can help you meet your calcium needs of 1,000 to 1,200 milligrams a day.
Q. How much value is there in the spoonfuls of add-ins you can get when you order a smoothie, e.g. ginseng, fiber, wheat germ, and spirulina?
A. There is no way of telling exactly what you get when you order herbal ingredients for your smoothie. The industry is very loosely monitored. In fact, analyses of herbal products have shown that some mixtures actually contain little to no herbal ingredients or the ingredients they do contain lack active components.
Fiber and wheat germ are considered healthful ingredients. But, along with herbal add-ins the amount used in drinks is often quite small, therefore the nutritional contribution or healthful impact of these items can be minimal.
To get a better sense of what these added ingredients have to offer nutritionally, ask your server for a nutritional analysis of them. If they don’t have it, skip the extras.
A. Carbohydrates are nutrients – just like vitamins and minerals. They are compounds made up of sugar and are the main (and preferred source) of energy for your body including your brain and your nervous system. Good sources of carbohydrate are plant foods, i.e. fruits, some vegetables such as potatoes and corn and grain-based foods like cereal, pasta, bread and rice.
There are two types of carbohydrates – simple and complex. Simple carbohydrates are sugars. Complex carbohydrates are starches and fiber. A healthful diet is made up of primarily complex carbohydrates.
Most nutrition experts recommend that about half the calories you eat come from carbohydrates. Eating too little carbohydrate shortchanges your body on several important vitamins, disease-fighting phytochemicals and fiber.
Q. I am lactose intolerant and concerned that I am not getting enough calcium in my diet. Will rice or soy milk give me as much as cow’s milk?
A. It depends. Without fortification, neither rice nor soy milk is a good source of calcium. Soy milk provides about 10 milligrams of calcium in a serving -- rice beverages contain about 15 milligrams. In comparison, one cup of cow’s milk offers 300 milligrams. The good news is there are low lactose varieties of cow’s milk, which are rich in calcium and there are fortified soy and rice milk products that have a comparable calcium content to cow’s milk. Look at the nutrition label on these beverages to determine what they have to offer. There are also many different kinds of calcium-fortified products on shelves such as juices, rice and breakfast cereals. Together, they can help you meet your calcium needs of 1,000 to 1,200 milligrams a day.
Q. How much value is there in the spoonfuls of add-ins you can get when you order a smoothie, e.g. ginseng, fiber, wheat germ, and spirulina?
A. There is no way of telling exactly what you get when you order herbal ingredients for your smoothie. The industry is very loosely monitored. In fact, analyses of herbal products have shown that some mixtures actually contain little to no herbal ingredients or the ingredients they do contain lack active components.
Fiber and wheat germ are considered healthful ingredients. But, along with herbal add-ins the amount used in drinks is often quite small, therefore the nutritional contribution or healthful impact of these items can be minimal.
To get a better sense of what these added ingredients have to offer nutritionally, ask your server for a nutritional analysis of them. If they don’t have it, skip the extras.
Monday, February 13, 2006
Food Wars: Fresh vs. Frozen vs. Canned
I am sure you have all heard the advice: Always choose fresh vegetables and if you cannot, go for frozen rather than canned. Fresh meat is much healthier for you than canned meat. But what is the reasoning behind these warnings and are they to be taken seriously? A firm understanding of the process of freezing and canning food, the impact of preparation methods and the comparative nutritional values of fresh, frozen and canned foods will assist you in making the right food choice.
Opinions Vary on Fruits and Vegetables
When one thinks of the fresh versus frozen versus canned debate, it is usually fruit and vegetables that spring to mind and the fresher the better. And so it is surprising to hear New York City dietitian Hillary Baron say that frozen and canned fruits and vegetables can be nutritionally reasonable alternatives to fresh produce. In fact, they often contain as much and sometimes more of certain nutrients. Freezing and canning can occur immediately after harvesting when nutrient content is greatest. The nutrients are preserved until the package is opened. Fresh produce, on the other hand, must travel from the farmer to the store to your dinner table, which could take weeks or months and which will result in a loss of nutrients. Incorrect handling can compound these losses. For example, the temperature might not be cool enough or the fruits and vegetables could become bruised.
Registered dietician Allegra Burton maintains that fresh is usually better. She suggests that locally grown produce is likely to be fresher and thus more nutritious and better tasting than foods shipped hundreds or thousands of miles. Nutrients will vary from one batch of produce to another, depending on climate, handling and other factors, but a balanced diet will make up for this over the long-term.
Canning is in general thought to diminish the nutritional value of food. This is because the heating process destroys between one-third and one-half of vitamins A, E, thiamin and riboflavin, says Burton. Once canned, losses of between 5 percent and 20 percent of these vitamins may occur in one year. However, a recent study conducted by the National Food Processors Association for the U.S. Department of Agriculture found that there was virtually no difference in the nutritional values of fresh, frozen and canned foods when they are prepared for the table. In fact, the comparison of fresh, frozen and canned carrots showed that the canned carrots contained more of certain nutrients than the frozen or even the fresh carrots.
Ms. Baron says that vitamin C tends to increase during canning and a recent study showed that canned tomatoes had a higher concentration and more readily absorbable form of lycopene, a chemical found in tomatoes that has cancer-fighting properties. The key is in the preparation of the food.
Timing Matters
The nutritional value of fresh produce does decrease with time, Burton says. Up to one half of some vitamins may be lost within a few days of harvesting unless fresh produce is quickly cooled or preserved. Even if you refrigerate it produce will continue to lose half or more of some of its vitamins within one to two weeks. Ms. Burton adds that frozen is the next best thing to fresh.
How to Minimize Nutrient Loss
The most important thing to remember is to cook vegetables with very little water and for just a short time, says Ms. Burton. She suggests the following:
What About Meats?
Fruit and vegetables are not the only types of food that come in fresh, frozen and canned varieties. Choosing the right option for meat is equally important. Fresh or frozen meat is good, but canned meat can pose a problem because of its high sodium content. Sodium is added to preserve the meat.Why is sodium bad? In large amounts, salt, which is made up of sodium, causes your body to retain water in order to maintain the right blood and body fluid chemistry. If there is too much salt in your body, the body must hold more water in order to dilute blood and body fluids, says Ms. Burton. This, she warns, may contribute to and exacerbate high blood pressure. Canned meats may also contain preservatives such as nitrates and nitrites, which may contribute to stomach cancer, according to Ms. Burton.
As far as canned meats go, choose those canned in water with little or no salt. Ms. Burton feels that frozen meat and poultry are equally as good as fresh and may be better if the fresh meat has been on the shelves for a while.
Regardless of whether you choose fresh, frozen or canned foods, there is one thing you must do: Read the label of all foods you buy so that you can determine their comparative nutritional value. And remember that the way you prepare food, be it fresh, frozen or canned, impacts on its nutritional content.
Opinions Vary on Fruits and Vegetables
When one thinks of the fresh versus frozen versus canned debate, it is usually fruit and vegetables that spring to mind and the fresher the better. And so it is surprising to hear New York City dietitian Hillary Baron say that frozen and canned fruits and vegetables can be nutritionally reasonable alternatives to fresh produce. In fact, they often contain as much and sometimes more of certain nutrients. Freezing and canning can occur immediately after harvesting when nutrient content is greatest. The nutrients are preserved until the package is opened. Fresh produce, on the other hand, must travel from the farmer to the store to your dinner table, which could take weeks or months and which will result in a loss of nutrients. Incorrect handling can compound these losses. For example, the temperature might not be cool enough or the fruits and vegetables could become bruised.
Registered dietician Allegra Burton maintains that fresh is usually better. She suggests that locally grown produce is likely to be fresher and thus more nutritious and better tasting than foods shipped hundreds or thousands of miles. Nutrients will vary from one batch of produce to another, depending on climate, handling and other factors, but a balanced diet will make up for this over the long-term.
Canning is in general thought to diminish the nutritional value of food. This is because the heating process destroys between one-third and one-half of vitamins A, E, thiamin and riboflavin, says Burton. Once canned, losses of between 5 percent and 20 percent of these vitamins may occur in one year. However, a recent study conducted by the National Food Processors Association for the U.S. Department of Agriculture found that there was virtually no difference in the nutritional values of fresh, frozen and canned foods when they are prepared for the table. In fact, the comparison of fresh, frozen and canned carrots showed that the canned carrots contained more of certain nutrients than the frozen or even the fresh carrots.
Ms. Baron says that vitamin C tends to increase during canning and a recent study showed that canned tomatoes had a higher concentration and more readily absorbable form of lycopene, a chemical found in tomatoes that has cancer-fighting properties. The key is in the preparation of the food.
Timing Matters
The nutritional value of fresh produce does decrease with time, Burton says. Up to one half of some vitamins may be lost within a few days of harvesting unless fresh produce is quickly cooled or preserved. Even if you refrigerate it produce will continue to lose half or more of some of its vitamins within one to two weeks. Ms. Burton adds that frozen is the next best thing to fresh.
How to Minimize Nutrient Loss
The most important thing to remember is to cook vegetables with very little water and for just a short time, says Ms. Burton. She suggests the following:
- To minimize nutrient loss during heating, microwave your vegetables and cooked fruits very briefly.
- Steam vegetables with a small amount of water rather than boiling them. Boiling vegetables in lots of water is a poor choice as many of the vitamins and minerals are released into the water and unless you drink that water – which is not a bad idea – much of the nutritional value is lost.
- Keep the peels on as this also helps to preserve nutrients
What About Meats?
Fruit and vegetables are not the only types of food that come in fresh, frozen and canned varieties. Choosing the right option for meat is equally important. Fresh or frozen meat is good, but canned meat can pose a problem because of its high sodium content. Sodium is added to preserve the meat.Why is sodium bad? In large amounts, salt, which is made up of sodium, causes your body to retain water in order to maintain the right blood and body fluid chemistry. If there is too much salt in your body, the body must hold more water in order to dilute blood and body fluids, says Ms. Burton. This, she warns, may contribute to and exacerbate high blood pressure. Canned meats may also contain preservatives such as nitrates and nitrites, which may contribute to stomach cancer, according to Ms. Burton.
As far as canned meats go, choose those canned in water with little or no salt. Ms. Burton feels that frozen meat and poultry are equally as good as fresh and may be better if the fresh meat has been on the shelves for a while.
Regardless of whether you choose fresh, frozen or canned foods, there is one thing you must do: Read the label of all foods you buy so that you can determine their comparative nutritional value. And remember that the way you prepare food, be it fresh, frozen or canned, impacts on its nutritional content.
Basics of good nutrition: Eating in Your 70's
Keep food on your list of top priorities for good health. Enjoy the wonderful flavors of food, while keeping health-enhancing properties in mind.
Meeting Your Nutrition Needs
Your nutritional needs have not changed much since you were 20, but your appetite may have. You are also burning fewer calories than you used to. It is time to maximize what you eat so you get all the nutrition you need in fewer calories.
Pick power foods
These are foods high in nutrition yet not excessively high in calories:
Remember color
Another tip for ensuring your diet is healthful is to plan your meals based on a rainbow of colors. The more colorful your meal is, and the deeper and darker the colors of food, the more vitamins, minerals and other healthful substances it contains. Go for greens, reds, oranges, purples and yellows.
Lighten up on calorie-fillers
They offer little nutritionally and are on the high-end calorie-wise. These foods are not taboo, but they should make up a smaller portion of your diet:
Less Interest in Cooking
Cooking for one or two can be difficult. The good news is you can put together a nutritious and delicious diet with many convenient foods.
Simply stock the pantry and fridge with good-for-you, easy-to-use products such as:
Get social
Several studies have shown there are health benefits from having a social network, a circle of support and friendship. Get out and get involved - it's a great way to enjoy healthful meals and stimulate your appetite. Organize or participate in social situations that include "breaking bread."
Staying Fluid
Your sensitivity to thirst can decrease as you get older yet drinking enough water is essential to your health. Water is used for nearly every function of the body. Between 55 to 75 percent of your body weight comes from water. Eighty percent of your blood is made up of it and so is 75 percent of your brain and muscles.
You lose nearly 5 cups of water a day through your skin and by simply breathing. Losing as little as one percent of the water in your body can zap your energy level. Losing more can be quite dangerous.
Drink up:
Medications and Nutrient Interactions
Foods can bind with medications and affect how they are absorbed, used and removed by your body. The same holds true for medications - they can affect how food is handled when you eat it.
Use these tips to make sure you get the best of both:
Meeting Your Nutrition Needs
Your nutritional needs have not changed much since you were 20, but your appetite may have. You are also burning fewer calories than you used to. It is time to maximize what you eat so you get all the nutrition you need in fewer calories.
Pick power foods
These are foods high in nutrition yet not excessively high in calories:
- Ready-to-eat breakfast cereals (whole grain)
- Fruits and vegetables
- Legumes
- Whole-grain foods such as brown rice, whole-wheat pasta and bread, barley, bulgur and quinoa
- Low-fat dairy foods
- Lean meats, poultry and fish
- Soy nuts and other nuts (because of their fat and sodium content, keep portions small)
Remember color
Another tip for ensuring your diet is healthful is to plan your meals based on a rainbow of colors. The more colorful your meal is, and the deeper and darker the colors of food, the more vitamins, minerals and other healthful substances it contains. Go for greens, reds, oranges, purples and yellows.
Lighten up on calorie-fillers
They offer little nutritionally and are on the high-end calorie-wise. These foods are not taboo, but they should make up a smaller portion of your diet:
- Soft drinks
- Snack chips and some crackers
- Cookies, desserts and bakery items
- Alcohol
- Dips, dressings and sauces
Less Interest in Cooking
Cooking for one or two can be difficult. The good news is you can put together a nutritious and delicious diet with many convenient foods.
Simply stock the pantry and fridge with good-for-you, easy-to-use products such as:
- Pre-washed, pre-cut fruits, salads and vegetables
- Ready-to-eat whole-grain cereals (for breakfast or for snacking), crackers and breads
- Dried fruit
- Low-fat yogurt and cottage cheese
- Canned legumes for salads, soups or as a meat substitute in casseroles
- Canned tomatoes and whole-wheat pasta
- Packaged whole-grain side dishes or meal starters (add pre-cut vegetables and deli-sliced ham or turkey or sub-in beans for meat and you have a fast, healthy meal)
- Canned albacore tuna packed in water
- Lean meats
Get social
Several studies have shown there are health benefits from having a social network, a circle of support and friendship. Get out and get involved - it's a great way to enjoy healthful meals and stimulate your appetite. Organize or participate in social situations that include "breaking bread."
Staying Fluid
Your sensitivity to thirst can decrease as you get older yet drinking enough water is essential to your health. Water is used for nearly every function of the body. Between 55 to 75 percent of your body weight comes from water. Eighty percent of your blood is made up of it and so is 75 percent of your brain and muscles.
You lose nearly 5 cups of water a day through your skin and by simply breathing. Losing as little as one percent of the water in your body can zap your energy level. Losing more can be quite dangerous.
Drink up:
- Choose water whenever possible. Aim for 6 to 8 glasses a day. Don't wait until you are thirsty. By the time you feel thirsty chances are you have already lost 2 or more cups of water.
- Try fruit juices and other decaffeinated beverages as refreshments. Consider calcium-fortified drinks for an extra nutritional advantage.
- Keep caffeinated beverages and alcohol in moderation. Both encourage water losses from your body.
- Eat foods with a high water content, such as soups, fruits and vegetables.
Medications and Nutrient Interactions
Foods can bind with medications and affect how they are absorbed, used and removed by your body. The same holds true for medications - they can affect how food is handled when you eat it.
Use these tips to make sure you get the best of both:
- Get friendly with your pharmacist. He or she is one of your best resources for learning about how foods and drugs mix.
- Keep a running list of the medications you take, both prescribed and over-the-counter. Review it with your doctor at each appointment to ensure you're on a safe track. Bring it with you when you get prescriptions filled as well.
- Be sure to let both your doctor and your pharmacist know if you are taking any nutritional supplements or herbal products. Interactions can occur between drugs and supplements.
Basics of good nutrition: Eating in Your 60's
More time for you. Take stock in ways to stay energized, strong and healthy.
Disease-Fighting Foods
From keeping your memory sharp to saving your eyesight, the nutrients in the foods you eat make a difference.
Fruits and vegetables
Brimming with vitamins, minerals and phytochemicals, these substances go after and neutralize or eliminate free-radicals (harmful components that can damage healthy cells in your body.) Free radicals are thought to be involved in the initiation or progression of many diseases including cancer, heart disease and arthritis. They may also accelerate aging. The more fruits and vegetables you eat, and the greater the variety that you choose, the more health-promoting nutrients you'll get.
Whole grains and legumes
These too are packed with vitamins, minerals and
phytochemicals. Whole grains and legumes also contain fiber - a.k.a nature's broom. Fiber can "sweep" out harmful substances lurking in your system.
Immunity
It seems like colds and the flu hit harder and last longer. Take a bite out of bugs by being sure you get the right vitamins and minerals for strengthening your immune system:
Some of these nutrients are linked to better B-cell and T-cell function - two types of white blood cells that attack harmful bacteria and viruses. Eating too little of the above nutrients weakens your immune system. Choosing foods rich in them may help strengthen your ability to fight disease. Keep in mind however, that excessive amounts may hurt more than help.
NOTE: A low-fat diet stimulates the immune system - a high fat diet lowers your resistance to disease.
Nutrients and Medication Interactions
Foods can bind with medications and affect how they are absorbed, used or removed by your body. The same holds true for medications - they can affect how foods are handled by your body when you eat.
Use these tips to make sure you get the best of both:
Bone Health
Your bones are a topic of discussion no matter what your age. Keep them strong through regular physical activity and good nutrition.
To keep up with the losses occuring in your bones, you need:
Eat 3 to 4 servings of dairy foods a day.
If you don't do dairy, try some of the new calcium-fortified products, select legumes and dark green vegetables and talk with your doctor about using supplements. Be sure to discuss techniques for selecting them and maximizing their absorption.
Fatigue
Certain foods and eating habits can boost your energy - others can drain it. Take an inventory of what and how you eat.
Are you under-eating?
Eat. Be sure you are eating regularly (3 meals a day) and eating enough (a couple snacks in between) to keep your blood sugar up and your energy level high. Eating regularly can help stimulate appetite. Eating too little shortchanges your body on nutrients needed for health and strength.
Is breakfast a part of your daily life?
Eat breakfast. It fuels your body and your brain. Skipping it slows your metabolism and by mid-morning, leaves you sluggish, irritable and anxious. Missing the morning meal can literally slow you down for the entire day.
Do you get a little protein with your carbohydrates?
Combine a little protein, such as cheese, yogurt, lean meat, chicken or fish with the carbohydrates you eat. It extends the energy capabilities carbohydrates have to offer.
What are you drinking (water, coffee, alcohol)?
Strive for 6 to 8 glasses of water a day. Too little liquid leads to dehydration. Fatigue is an early indicator that you may not be getting enough fluids. Minimize the number of caffeine-containing beverages and alcohol you drink. They actually pull water from your body.
You should also ditch the quick energy snacks such as candy bars and doughnuts. They give you an initial boost, but within a half an hour you will be dragging more than before.
Meeting Your Nutrition Needs
Your nutritional needs have not changed much since you were 20, but the number of calories you burn has gone down. It is time to maximize what you eat to get all the nutrition you need from fewer calories.
Pick power foods
These are foods high in nutrition yet not excessively high in calories.
Lighten up on calorie-fillers
These foods offer little nutritionally and are on the high-end calorie-wise. They are not taboo, but they should make up a smaller portion of your diet.
Dine out decisively
Travel and free time give you more opportunities to eat out. Restaurant meals should no longer be a license to splurge. Use the same food principles you do when at home to keep your health and weight in check.
Disease-Fighting Foods
From keeping your memory sharp to saving your eyesight, the nutrients in the foods you eat make a difference.
Fruits and vegetables
Brimming with vitamins, minerals and phytochemicals, these substances go after and neutralize or eliminate free-radicals (harmful components that can damage healthy cells in your body.) Free radicals are thought to be involved in the initiation or progression of many diseases including cancer, heart disease and arthritis. They may also accelerate aging. The more fruits and vegetables you eat, and the greater the variety that you choose, the more health-promoting nutrients you'll get.
Whole grains and legumes
These too are packed with vitamins, minerals and
phytochemicals. Whole grains and legumes also contain fiber - a.k.a nature's broom. Fiber can "sweep" out harmful substances lurking in your system.
Immunity
It seems like colds and the flu hit harder and last longer. Take a bite out of bugs by being sure you get the right vitamins and minerals for strengthening your immune system:
- Antioxidant vitamins C, E and beta-carotene
- Folic acid, B6, riboflavin and B12
- Selenium, iron, copper and zinc
Some of these nutrients are linked to better B-cell and T-cell function - two types of white blood cells that attack harmful bacteria and viruses. Eating too little of the above nutrients weakens your immune system. Choosing foods rich in them may help strengthen your ability to fight disease. Keep in mind however, that excessive amounts may hurt more than help.
NOTE: A low-fat diet stimulates the immune system - a high fat diet lowers your resistance to disease.
Nutrients and Medication Interactions
Foods can bind with medications and affect how they are absorbed, used or removed by your body. The same holds true for medications - they can affect how foods are handled by your body when you eat.
Use these tips to make sure you get the best of both:
- Get friendly with your pharmacist. He or she is one of your best resources for learning about how foods and drugs mix.
- Keep a running list of the medications you take - prescribed and over-the-counter. Review it with your doctor at each appointment to ensure you're on a safe track. Bring it with you when you get prescriptions filled as well.
- Be sure to let both your doctor and your pharmacist know if you are taking any nutritional supplements or herbal products. Interactions can occur between drugs and supplements.
- Read and follow medication directions carefully.
Bone Health
Your bones are a topic of discussion no matter what your age. Keep them strong through regular physical activity and good nutrition.
To keep up with the losses occuring in your bones, you need:
- calcium
- vitamin D
- boron
- magnesium and
- other bone-saving nutrients
Eat 3 to 4 servings of dairy foods a day.
If you don't do dairy, try some of the new calcium-fortified products, select legumes and dark green vegetables and talk with your doctor about using supplements. Be sure to discuss techniques for selecting them and maximizing their absorption.
Fatigue
Certain foods and eating habits can boost your energy - others can drain it. Take an inventory of what and how you eat.
Are you under-eating?
Eat. Be sure you are eating regularly (3 meals a day) and eating enough (a couple snacks in between) to keep your blood sugar up and your energy level high. Eating regularly can help stimulate appetite. Eating too little shortchanges your body on nutrients needed for health and strength.
Is breakfast a part of your daily life?
Eat breakfast. It fuels your body and your brain. Skipping it slows your metabolism and by mid-morning, leaves you sluggish, irritable and anxious. Missing the morning meal can literally slow you down for the entire day.
Do you get a little protein with your carbohydrates?
Combine a little protein, such as cheese, yogurt, lean meat, chicken or fish with the carbohydrates you eat. It extends the energy capabilities carbohydrates have to offer.
What are you drinking (water, coffee, alcohol)?
Strive for 6 to 8 glasses of water a day. Too little liquid leads to dehydration. Fatigue is an early indicator that you may not be getting enough fluids. Minimize the number of caffeine-containing beverages and alcohol you drink. They actually pull water from your body.
You should also ditch the quick energy snacks such as candy bars and doughnuts. They give you an initial boost, but within a half an hour you will be dragging more than before.
Meeting Your Nutrition Needs
Your nutritional needs have not changed much since you were 20, but the number of calories you burn has gone down. It is time to maximize what you eat to get all the nutrition you need from fewer calories.
Pick power foods
These are foods high in nutrition yet not excessively high in calories.
- Ready-to-eat breakfast cereals (whole grain)
- Fruits and vegetables
- Legumes
- Soy nuts and other nuts (because of their fat and sodium content, keep portions small)
- Whole-grain foods such as brown rice, whole-wheat pasta and bread, barley, bulgur and quinoa
- Low-fat dairy foods
- Lean meats, poultry and fish
Lighten up on calorie-fillers
These foods offer little nutritionally and are on the high-end calorie-wise. They are not taboo, but they should make up a smaller portion of your diet.
- Soft drinks
- Snack chips and some crackers
- Cookies, desserts and bakery items
- Alcohol
- Dips, dressings and sauces
Dine out decisively
Travel and free time give you more opportunities to eat out. Restaurant meals should no longer be a license to splurge. Use the same food principles you do when at home to keep your health and weight in check.
Basics of good nutrition: Eating in Your 50's
The fabulous fifties? But of course. All it takes is a little know-how on your part and you're there.
Disease-Fighting Foods
They're part of your arsenal in the quest for great health. From keeping your memory sharp to saving your eyesight, the nutrients in the foods you eat make a difference.
Fruits and vegetables
They are brimming with vitamins, minerals and phytochemicals. These substances go after and neutralize or eliminate free-radicals (harmful components that can damage healthy cells in your body.) Free radicals are thought to be involved in the initiation or progression of many diseases including cancer, heart disease and arthritis. They may also accelerate aging.
There are thousands of phytochemicals in plant foods and scientists believe there are thousands more to discover. The more fruits and vegetables you eat and the greater the variety of choices, the more health-promoting nutrients you'll get.
Whole grains and legumes
They too are packed with vitamins, minerals and phytochemicals. They also contain fiber - a.k.a nature's broom. Fiber can "sweep out" harmful substances lurking in your system.
Menopause
Estrogen has many benefits to a woman's health. It helps protect against heart disease, helps keep blood pressure in line and bones strong. Reduced levels of estrogen, caused by menopause, have a significant impact on health. Ante up with good eating habits and you reduce the risk of health problems.
Heart disease
It's about fat, fiber and fresh foods.
Blood pressure
Half of women over age 55 have high blood pressure - many don't know that they do. High blood pressure increases the risk for heart disease and may actually accelerate aging of the brain. Lower it with:
Bones
Your job is to give your body enough calcium, vitamin D, boron, magnesium and other bone-saving nutrients to keep up with the losses occurring. That means eating 3 to 4 servings of dairy foods a day. If you don't do dairy, try some of the new calcium-fortified products, select legumes and dark green vegetables and talk with your doctor about using a supplement. There are tricks to selecting them and maximizing their absorption.
Watching Weight
It doesn't seem to take much to tack on pounds. Your nutritional needs however have not changed much since you were 20. Time to maximize what you eat to get all the nutrition you need in with a smaller amount of food.
Pick power foods
These are foods high in nutrition yet not excessively high in calories.
Lighten up on calorie-fillers
These foods offer little nutritionally and are on the high-end calorie-wise. They are not taboo, but they should make up only a small part of your diet.
Dine out decisively Travel time and free time give you more opportunities to eat out. Restaurant meals may no longer be a license to splurge. Use the same power food principles to keep weight in check.
Supplements
A growing number of studies show foods beat pills. The health-promoting, energy-boosting substances in foods, including vitamins and minerals, work as a team in your body. Too much of one vitamin throws off or diminishes the affects of another and some nutrients or healthful substances may only be effective in the presence of others. Research results suggest whole foods are a better approach to better health.
NOTE: Use caution when selecting herbal and phytochemical supplements. There is no watchdog or regulatory group making sure these products contain effective, safe ingredients. Some don't. Some supplements may also react with medications you take.
Immunity
It seems like colds and the flu hit harder and last longer. Take a bite out of bugs by being sure you get the right vitamins and minerals for strengthening your immune system.
Some of these nutrients are linked to better B-cell and T-cell function - two types of white blood cells that attack harmful bacteria and viruses. Eating too little of these nutrients weakens your immune system. Choosing foods rich in them may help strengthen your ability to fight disease. Keep in mind however, that excessive amounts may hurt more than help.
NOTE: A low-fat diet stimulates the immune system - a high fat diet lowers your resistance to disease.
Disease-Fighting Foods
They're part of your arsenal in the quest for great health. From keeping your memory sharp to saving your eyesight, the nutrients in the foods you eat make a difference.
Fruits and vegetables
They are brimming with vitamins, minerals and phytochemicals. These substances go after and neutralize or eliminate free-radicals (harmful components that can damage healthy cells in your body.) Free radicals are thought to be involved in the initiation or progression of many diseases including cancer, heart disease and arthritis. They may also accelerate aging.
There are thousands of phytochemicals in plant foods and scientists believe there are thousands more to discover. The more fruits and vegetables you eat and the greater the variety of choices, the more health-promoting nutrients you'll get.
Whole grains and legumes
They too are packed with vitamins, minerals and phytochemicals. They also contain fiber - a.k.a nature's broom. Fiber can "sweep out" harmful substances lurking in your system.
Menopause
Estrogen has many benefits to a woman's health. It helps protect against heart disease, helps keep blood pressure in line and bones strong. Reduced levels of estrogen, caused by menopause, have a significant impact on health. Ante up with good eating habits and you reduce the risk of health problems.
Heart disease
It's about fat, fiber and fresh foods.
- Choose monounsaturated fats (olive or canola oil) over more saturated varieties.
- Include weekly meals of fish. Many, such as trout and albacore tuna have heart-helping omega-3 fatty acids. Salmon, though higher in fat than other kinds of fish, is another good source of omega-3s.
- Fill up on fiber-rich grains, fruits and vegetables. They contain folic acid and B6 - vitamins with heart-protecting potential.
- Talk with your doctor about the value of vitamin E - a 100 to 400 IU supplement may be recommended.
- Include some soy foods. About 25 grams of soy protein a day can reduce the risk of heart disease. Soy milk, soy nuts and soy flour are good sources of soy protein. (Check food labels.)
Blood pressure
Half of women over age 55 have high blood pressure - many don't know that they do. High blood pressure increases the risk for heart disease and may actually accelerate aging of the brain. Lower it with:
- Fruits and vegetables - at least 5 servings a day, ideally 9.
- Low-fat dairy products - 2 to 3 servings a day. The calcium and potassium in them help keep blood pressure down.
- Whole-grain foods and legumes for their fiber, vitamins and minerals.
- Moderate consumption of caffeine and alcohol. Keep caffeine beverages to 2 to 3 cups a day and alcohol to one or fewer drinks a day.
Bones
Your job is to give your body enough calcium, vitamin D, boron, magnesium and other bone-saving nutrients to keep up with the losses occurring. That means eating 3 to 4 servings of dairy foods a day. If you don't do dairy, try some of the new calcium-fortified products, select legumes and dark green vegetables and talk with your doctor about using a supplement. There are tricks to selecting them and maximizing their absorption.
Watching Weight
It doesn't seem to take much to tack on pounds. Your nutritional needs however have not changed much since you were 20. Time to maximize what you eat to get all the nutrition you need in with a smaller amount of food.
Pick power foods
These are foods high in nutrition yet not excessively high in calories.
- Ready-to-eat breakfast cereals (whole grain)
- Fruits and vegetables
- Legumes
- Soynuts and other nuts (because of their fat and sodium content, keep portions small)
- Whole-grain foods such as brown rice, whole-wheat pasta and bread, barley, bulgur, quinoa, etc.
- Low-fat dairy foods
- Lean meats, poultry and fish
Lighten up on calorie-fillers
These foods offer little nutritionally and are on the high-end calorie-wise. They are not taboo, but they should make up only a small part of your diet.
- Soft drinks
- Snack chips and some crackers
- Cookies, desserts and bakery items
- Alcohol
- Dips, dressings and sauces
Dine out decisively Travel time and free time give you more opportunities to eat out. Restaurant meals may no longer be a license to splurge. Use the same power food principles to keep weight in check.
Supplements
A growing number of studies show foods beat pills. The health-promoting, energy-boosting substances in foods, including vitamins and minerals, work as a team in your body. Too much of one vitamin throws off or diminishes the affects of another and some nutrients or healthful substances may only be effective in the presence of others. Research results suggest whole foods are a better approach to better health.
NOTE: Use caution when selecting herbal and phytochemical supplements. There is no watchdog or regulatory group making sure these products contain effective, safe ingredients. Some don't. Some supplements may also react with medications you take.
Immunity
It seems like colds and the flu hit harder and last longer. Take a bite out of bugs by being sure you get the right vitamins and minerals for strengthening your immune system.
- Antioxidant vitamins C, E and beta-carotene
- Folic acid, B6, riboflavin and B12
- Selenium, iron, copper and zinc
Some of these nutrients are linked to better B-cell and T-cell function - two types of white blood cells that attack harmful bacteria and viruses. Eating too little of these nutrients weakens your immune system. Choosing foods rich in them may help strengthen your ability to fight disease. Keep in mind however, that excessive amounts may hurt more than help.
NOTE: A low-fat diet stimulates the immune system - a high fat diet lowers your resistance to disease.
Basics of good nutrition: Eating in Your 40's
There's more to think about health-wise. There are concerns that you're doing enough to stay well plus the stress of keeping life in balance. It's doable. Read on.
Disease-Fighting Foods
The potential is phenomenal. More and more research shows lifestyle habits, including eating habits significantly influence health. From keeping your memory sharp to having your skin glow, the nutrients in the foods you eat make a difference. Pick plenty of these:
Fruits and vegetables
They are brimming with vitamins, minerals and phytochemicals. These substances track down and neutralize or eliminate free-radicals (harmful components that can damage healthy cells in your body.)
Free radicals are thought to be involved in the initiation or progression of many diseases including cancer, heart disease and arthritis. They may also accelerate aging. There are thousands of different kinds of phytochemicals in plant foods - scientists believe there are thousands more to discover. The more fruits and vegetables you eat and the greater the variety, the more health-promoting nutrients you get.
Whole grains and legumes
These too are packed with vitamins, minerals and phytochemicals. Whole grains and legumes also contain fiber - a.k.a nature's broom. Fiber can "sweep out" harmful substances lurking in your system.
Supplements
There's a pill or potion for what ails you. But, a growing number of studies show foods beat pills. The health-promoting, energy-boosting substances in foods, including vitamins and minerals, work as a team in your body. Too much of one vitamin throws off or diminishes the affects of another and some nutrients or healthful substances may only be effective in the presence of others. Research suggests whole foods are a better approach to better health.
NOTE: Use caution when considering herbal and phytochemical supplements. There is no watchdog or regulatory group making sure these products contain effective, safe ingredients. Some don't. Some supplements may also react with medications you take.
Perimenopause/Menopause
Estrogen affects many areas of your body including your heart, your brain and your skin. Some of the changes caused by diminishing levels of estrogen associated with menopause can be subtle, others, such as hot flashes, are more noticeable.
You may be able to reduce perimenopausal symptoms by choosing foods that contain phytoestrogens.
Phytoestrogens
These substances are found only in plant foods, particularly soybeans, other legumes and whole grains. Phytoestrogens latch on to estrogen receptors in your body. It's unclear exactly how they function, but scientists believe they mimic the effects of regular estrogen and help, to a certain extent, level out the otherwise shrinking amounts of this hormone in your body.
Other health concerns
Decreasing levels of estrogen cause minerals, particularly calcium, to leave your bones thereby weakening them. The loss of estrogen can also cause cholesterol levels to rise, which increases the risk for heart disease.
Bones
Choose three or four good sources of calcium a day. Find ones that contain vitamin D as well (many dairy products do). Vitamin D is needed for your body to fully utilize the calcium you eat. Select boron-rich foods too, such as fresh fruits and vegetables. The mineral boron helps keep calcium in the bones.
Watch out for bone depleters. Excessive amounts of caffeine, soda pop, salt (sodium) and alcohol reduces bone strength.
Heart
It's about fat, fiber and fresh healthful foods. .
Weight Gain
Metabolism (the rate at which you burn calories) tends to drop off by age 40 and can decrease with each advancing birthday. Turn the tide by 1) readjusting your eating habits and 2) lacing up your tennis shoes.
1. It takes fewer calories to fuel your body. Eat with a purpose, enjoy what you eat and avoid idle snacking. Fat-laden foods are the fastest way to tack on calories. The approach to fat is not necessary, but be mindful of foods filled with fat. Keep an eye on portion sizes too. In a world of super-sized everything, calories can quickly add up.
Alcohol is another high-calorie ticket item. Keep consumption moderate - one or two drinks a day max.
2. Get moving. Exercise, at the very least, can help maintain the amount of muscle in your body -- at its very best, it can increase your mass. Muscle is what burns calories - the more you keep, the more you burn.
Stress
Part of your life? Stress affects how nutrients are absorbed (or not absorbed) by your body. It can affect how much you eat and influence the kinds of foods you choose.
Minerals - Stress reduces the absorption of magnesium.
Vitamin C - Physical stress, such as an injury or surgery increases the need for C. Some studies suggest mental stress may up the body's requirements as well.
Food choices - Fruits and vegetables are not the first thing most people reach for when under pressure. It's chips, cookies and other less-than-stellar foods. High-fat, high sugar foods are usually short on vitamins, minerals and fiber and a diet that contains a lot of these types of foods may suppress your immune system. To get through stressful periods, beef up your immune system by eating foods filled with vitamins and minerals. The better your nutritional status the better your body will weather stress. Some research suggests a low-fat diet may help as well.
Beverage choices - Watch the caffeine. It increases the secretion of some stress hormones and can produce feelings of nervousness and anxiety. Switch to decaffeinated drinks, try fruit juices or drink water (6 to 8 cups a day).
Disease-Fighting Foods
The potential is phenomenal. More and more research shows lifestyle habits, including eating habits significantly influence health. From keeping your memory sharp to having your skin glow, the nutrients in the foods you eat make a difference. Pick plenty of these:
Fruits and vegetables
They are brimming with vitamins, minerals and phytochemicals. These substances track down and neutralize or eliminate free-radicals (harmful components that can damage healthy cells in your body.)
Free radicals are thought to be involved in the initiation or progression of many diseases including cancer, heart disease and arthritis. They may also accelerate aging. There are thousands of different kinds of phytochemicals in plant foods - scientists believe there are thousands more to discover. The more fruits and vegetables you eat and the greater the variety, the more health-promoting nutrients you get.
Whole grains and legumes
These too are packed with vitamins, minerals and phytochemicals. Whole grains and legumes also contain fiber - a.k.a nature's broom. Fiber can "sweep out" harmful substances lurking in your system.
Supplements
There's a pill or potion for what ails you. But, a growing number of studies show foods beat pills. The health-promoting, energy-boosting substances in foods, including vitamins and minerals, work as a team in your body. Too much of one vitamin throws off or diminishes the affects of another and some nutrients or healthful substances may only be effective in the presence of others. Research suggests whole foods are a better approach to better health.
NOTE: Use caution when considering herbal and phytochemical supplements. There is no watchdog or regulatory group making sure these products contain effective, safe ingredients. Some don't. Some supplements may also react with medications you take.
Perimenopause/Menopause
Estrogen affects many areas of your body including your heart, your brain and your skin. Some of the changes caused by diminishing levels of estrogen associated with menopause can be subtle, others, such as hot flashes, are more noticeable.
You may be able to reduce perimenopausal symptoms by choosing foods that contain phytoestrogens.
Phytoestrogens
These substances are found only in plant foods, particularly soybeans, other legumes and whole grains. Phytoestrogens latch on to estrogen receptors in your body. It's unclear exactly how they function, but scientists believe they mimic the effects of regular estrogen and help, to a certain extent, level out the otherwise shrinking amounts of this hormone in your body.
Other health concerns
Decreasing levels of estrogen cause minerals, particularly calcium, to leave your bones thereby weakening them. The loss of estrogen can also cause cholesterol levels to rise, which increases the risk for heart disease.
Bones
Choose three or four good sources of calcium a day. Find ones that contain vitamin D as well (many dairy products do). Vitamin D is needed for your body to fully utilize the calcium you eat. Select boron-rich foods too, such as fresh fruits and vegetables. The mineral boron helps keep calcium in the bones.
Watch out for bone depleters. Excessive amounts of caffeine, soda pop, salt (sodium) and alcohol reduces bone strength.
Heart
It's about fat, fiber and fresh healthful foods. .
- Choose monounsaturated fats (olive or canola oil) over more saturated varieties.
- Include weekly meals of fish. Many, such as trout and albacore tuna have heart-helping omega-3 fatty acids. Salmon, though higher in fat than other kinds of fish, is another good source of omega-3s.
- Fill up on fiber-rich grains, fruits and vegetables. They contain folic acid and B6 - vitamins with heart-protecting potential.
- Talk with your doctor about the value of vitamin E - a 100 to 400 International Units (IU) supplement may be recommended.
- Include some soy foods. About 25 grams of soy protein a day can reduce the risk of heart disease. Soy milk, soy nuts, tofu and soy flour are good sources of soy protein. (Check food labels.)
Weight Gain
Metabolism (the rate at which you burn calories) tends to drop off by age 40 and can decrease with each advancing birthday. Turn the tide by 1) readjusting your eating habits and 2) lacing up your tennis shoes.
1. It takes fewer calories to fuel your body. Eat with a purpose, enjoy what you eat and avoid idle snacking. Fat-laden foods are the fastest way to tack on calories. The approach to fat is not necessary, but be mindful of foods filled with fat. Keep an eye on portion sizes too. In a world of super-sized everything, calories can quickly add up.
Alcohol is another high-calorie ticket item. Keep consumption moderate - one or two drinks a day max.
2. Get moving. Exercise, at the very least, can help maintain the amount of muscle in your body -- at its very best, it can increase your mass. Muscle is what burns calories - the more you keep, the more you burn.
Stress
Part of your life? Stress affects how nutrients are absorbed (or not absorbed) by your body. It can affect how much you eat and influence the kinds of foods you choose.
Minerals - Stress reduces the absorption of magnesium.
Vitamin C - Physical stress, such as an injury or surgery increases the need for C. Some studies suggest mental stress may up the body's requirements as well.
Food choices - Fruits and vegetables are not the first thing most people reach for when under pressure. It's chips, cookies and other less-than-stellar foods. High-fat, high sugar foods are usually short on vitamins, minerals and fiber and a diet that contains a lot of these types of foods may suppress your immune system. To get through stressful periods, beef up your immune system by eating foods filled with vitamins and minerals. The better your nutritional status the better your body will weather stress. Some research suggests a low-fat diet may help as well.
Beverage choices - Watch the caffeine. It increases the secretion of some stress hormones and can produce feelings of nervousness and anxiety. Switch to decaffeinated drinks, try fruit juices or drink water (6 to 8 cups a day).
The ABCs of Nutrition: Types of Fat
Fats are composed of units called fatty acids and categorized by the predominate fatty acid type:
Saturated Fats
Saturated fats are found primarily in animal products such as beef, veal, pork, lamb, and ham as well as whole milk, cream, coconut oil, and vegetable shortening.
Saturated fats are used by the body to make cholesterol. A high dietary intake can raise LDL (‘bad’ cholesterol) levels in the blood, increasing your risk of heart disease.
The USDA recommends limiting your intake of saturated fats to less than 10% of your total daily calories.
Polyunsaturated Fats
Found mostly in corn, soybean, safflower, and sunflower oils and certain fish oils, these fats may actually lower your total blood cholesterol levels. But they may also lower your good cholesterol (HDLs) and are still high in calories. They should not exceed 10% of your total daily caloric intake.
Monounsaturated Fats
These fats are found in olive, peanut, and canola oils. It is thought that monounsaturated fats may reduce LDLs (bad) without affecting HDLs (good). It is recommended that these fats make up no more than 10-15% of your total caloric intake.
Trans-fatty acids
Trans-fatty acids occur when polyunsaturated fats are hydrogenated to make margarine and shortening. While the jury is still out, it is thought that trans-fatty acids behave much like saturated fats, raising LDL cholesterol.
A quick note on cholesterol: while we are conditioned to think of cholesterol as the enemy, our bodies do need cholesterol. In fact, much of our cholesterol is made in-house, by the liver. The recommendation is to keep cholesterol intake to less than 300mg/day. Note that grains, fruit, vegetables, nuts and seeds do not contain cholesterol.
Saturated Fats
Saturated fats are found primarily in animal products such as beef, veal, pork, lamb, and ham as well as whole milk, cream, coconut oil, and vegetable shortening.
Saturated fats are used by the body to make cholesterol. A high dietary intake can raise LDL (‘bad’ cholesterol) levels in the blood, increasing your risk of heart disease.
The USDA recommends limiting your intake of saturated fats to less than 10% of your total daily calories.
Polyunsaturated Fats
Found mostly in corn, soybean, safflower, and sunflower oils and certain fish oils, these fats may actually lower your total blood cholesterol levels. But they may also lower your good cholesterol (HDLs) and are still high in calories. They should not exceed 10% of your total daily caloric intake.
Monounsaturated Fats
These fats are found in olive, peanut, and canola oils. It is thought that monounsaturated fats may reduce LDLs (bad) without affecting HDLs (good). It is recommended that these fats make up no more than 10-15% of your total caloric intake.
Trans-fatty acids
Trans-fatty acids occur when polyunsaturated fats are hydrogenated to make margarine and shortening. While the jury is still out, it is thought that trans-fatty acids behave much like saturated fats, raising LDL cholesterol.
A quick note on cholesterol: while we are conditioned to think of cholesterol as the enemy, our bodies do need cholesterol. In fact, much of our cholesterol is made in-house, by the liver. The recommendation is to keep cholesterol intake to less than 300mg/day. Note that grains, fruit, vegetables, nuts and seeds do not contain cholesterol.
Why We Need Water - The Magic Elixir
What has 0 calories and no fat—saturated or otherwise?
It’s delicious, filling, and aids in weight loss. It has been found, in medical studies to reduce your chance of getting breast cancer, colon cancer, kidney stones, and even in helping to zap the common cold. It makes you look younger, feel better, and helps every cell in your body function more effectively. Give up? It’s water. Whether you choose tap water, bottled water, flavored or plain, with ice or without . . . the important thing is that you drink enough of it.
It makes sense that we need water. After all, the human body, including the solid tissue, muscles, and brain is composed of about 70% water. Your blood is 82% water, and the lungs nearly 90%.
Most of us have heard that we should drink at least 64 ounces, or eight 8-ounce glasses of water each day. Yet in spite of all the water bottles now decorating people’s desks, cars, and kitchens, the fact is, many Americans are simply not drinking enough of this clear, magical liquid.
A recent study conducted by the Nutrition Information Center at The New York Hospital found that the average person consumes only 4.6 servings of water each day. Only half of us drink at least 8 glasses of water daily. Nearly one in ten people surveyed drank no water at all! When asked about why they didn’t drink the recommended 64 ounces, many people responded by saying they drank only when they were thirsty.
Why We Need Water
Contrary to popular belief, thirst is not the signal you should be waiting for as an indication of when to drink. By the time thirst has set in, your body is at the second (or moderate) stage of dehydration. If you wait until you’re thirsty to drink, you simply won’t function at your best, because many chemical reactions of digestion and metabolism require the use of water. Your body is used to transport oxygen and nutrients to all the parts of your body, as well as to remove toxins from every cell. If these vital functions can’t be properly maintained, it throws your whole system “off kilter.” With only a 4% to 7% drop in body fluid, symptoms such as dizziness and lethargy can kick in. If you’re thinking, "Well, missing a glass or two of water a day isn’t any big deal" . . . think again. Water is involved in almost every bodily process, including digestion, circulation, and excretion. It also helps regulate the body’s temperature. Water even affects the brain’s functioning. One study found that a mere 2% loss of body fluid reduced short-term memory and affected the performance of mental tasks, such as addition and subtraction.
Warm Weather and Working Out
During hot weather and workouts, a person is especially vulnerable to dehydration, the loss of water and important blood salts, such as potassium and sodium, as well as electrolytes. The symptoms of dehydration include: dry mouth, thirst, and dark-colored urine. People who are experiencing any level of dehydration typically feel "worn out." Signs of severe dehydration are: extremely dry, peeling mouth; sunken eyes; dry skin that doesn’t spring back when pinched; rapid, weak pulse; cold hands and feet; rapid breathing; and feeling faint or dizzy. When you sweat, body salts, as well as water, leave the body in the perspiration that pours from your skin. If you’re running a three-hour marathon, your need for water can rise from the usual 64 ounces to 104 ounces, which is 13 glasses of water. No matter what sport or physical activity you’re involved in, it’s always a good idea to drink 8 to 16 ounces of water at least an hour beforehand. Then afterwards, drink at least one glass for every half-hour you worked out.
Whenever you’ve been out in hot weather or have been exerting yourself without drinking, and you feel any of the dehydration symptoms, take immediate steps to drink water. If signs are severe, immediate medical attention is also advisable.
What Counts as Water?
Of course, you can avoid the problem of dehydration if you just drink enough. The big question is . . . what counts as "water"? The short answer is that only water counts as water. After all, water is the fluid absorbed fastest into your digestive system. However, many nutritionists also say you can count other beverages, such as milk (which is 90% water), as well as fruit juices and herbal decaf teas. What you may not count is any caffeinated beverage, such as soda pop, coffee, or tea. Alcoholic beverages also don’t count. These drinks act as diuretics, which actually make you lose water, rather than replenish it.
What if you don’t like the taste of tap water? Don’t worry, you have many options. You may opt for a filtered water system in your home. These systems are economical and may, because of improved taste, make it easier to get those glasses down. You can also try dressing the water up with lemon, lime, or orange slices. You may prefer to drink bottled water, and a number of different kinds are available to make water drinking more pleasurable (see list below).
Tips for Getting in 8 Glasses Per Day
Your eight glasses may be spread throughout the day. Begin your day by downing an 8-ounce glass before breakfast. While you’re working, or going about your daily routine, it’s a good idea to keep a chilled 32 ounce bottle at your desk or work area, in your car, or at home, so that you are more apt to find time to take a sip. Make it your goal to drink that entire bottle before leaving. Always drink an 8-ounce or larger serving of a decaf beverage, juice or milk, with each meal. Also, drink before exercising or going outside in hot weather. Following this "drinking" plan should give you all the fluids your body requires. The payoff is that you’ll feel more alert, energetic, and healthy than ever before!
It’s delicious, filling, and aids in weight loss. It has been found, in medical studies to reduce your chance of getting breast cancer, colon cancer, kidney stones, and even in helping to zap the common cold. It makes you look younger, feel better, and helps every cell in your body function more effectively. Give up? It’s water. Whether you choose tap water, bottled water, flavored or plain, with ice or without . . . the important thing is that you drink enough of it.
It makes sense that we need water. After all, the human body, including the solid tissue, muscles, and brain is composed of about 70% water. Your blood is 82% water, and the lungs nearly 90%.
Most of us have heard that we should drink at least 64 ounces, or eight 8-ounce glasses of water each day. Yet in spite of all the water bottles now decorating people’s desks, cars, and kitchens, the fact is, many Americans are simply not drinking enough of this clear, magical liquid.
A recent study conducted by the Nutrition Information Center at The New York Hospital found that the average person consumes only 4.6 servings of water each day. Only half of us drink at least 8 glasses of water daily. Nearly one in ten people surveyed drank no water at all! When asked about why they didn’t drink the recommended 64 ounces, many people responded by saying they drank only when they were thirsty.
Why We Need Water
Contrary to popular belief, thirst is not the signal you should be waiting for as an indication of when to drink. By the time thirst has set in, your body is at the second (or moderate) stage of dehydration. If you wait until you’re thirsty to drink, you simply won’t function at your best, because many chemical reactions of digestion and metabolism require the use of water. Your body is used to transport oxygen and nutrients to all the parts of your body, as well as to remove toxins from every cell. If these vital functions can’t be properly maintained, it throws your whole system “off kilter.” With only a 4% to 7% drop in body fluid, symptoms such as dizziness and lethargy can kick in. If you’re thinking, "Well, missing a glass or two of water a day isn’t any big deal" . . . think again. Water is involved in almost every bodily process, including digestion, circulation, and excretion. It also helps regulate the body’s temperature. Water even affects the brain’s functioning. One study found that a mere 2% loss of body fluid reduced short-term memory and affected the performance of mental tasks, such as addition and subtraction.
Warm Weather and Working Out
During hot weather and workouts, a person is especially vulnerable to dehydration, the loss of water and important blood salts, such as potassium and sodium, as well as electrolytes. The symptoms of dehydration include: dry mouth, thirst, and dark-colored urine. People who are experiencing any level of dehydration typically feel "worn out." Signs of severe dehydration are: extremely dry, peeling mouth; sunken eyes; dry skin that doesn’t spring back when pinched; rapid, weak pulse; cold hands and feet; rapid breathing; and feeling faint or dizzy. When you sweat, body salts, as well as water, leave the body in the perspiration that pours from your skin. If you’re running a three-hour marathon, your need for water can rise from the usual 64 ounces to 104 ounces, which is 13 glasses of water. No matter what sport or physical activity you’re involved in, it’s always a good idea to drink 8 to 16 ounces of water at least an hour beforehand. Then afterwards, drink at least one glass for every half-hour you worked out.
Whenever you’ve been out in hot weather or have been exerting yourself without drinking, and you feel any of the dehydration symptoms, take immediate steps to drink water. If signs are severe, immediate medical attention is also advisable.
What Counts as Water?
Of course, you can avoid the problem of dehydration if you just drink enough. The big question is . . . what counts as "water"? The short answer is that only water counts as water. After all, water is the fluid absorbed fastest into your digestive system. However, many nutritionists also say you can count other beverages, such as milk (which is 90% water), as well as fruit juices and herbal decaf teas. What you may not count is any caffeinated beverage, such as soda pop, coffee, or tea. Alcoholic beverages also don’t count. These drinks act as diuretics, which actually make you lose water, rather than replenish it.
What if you don’t like the taste of tap water? Don’t worry, you have many options. You may opt for a filtered water system in your home. These systems are economical and may, because of improved taste, make it easier to get those glasses down. You can also try dressing the water up with lemon, lime, or orange slices. You may prefer to drink bottled water, and a number of different kinds are available to make water drinking more pleasurable (see list below).
Tips for Getting in 8 Glasses Per Day
Your eight glasses may be spread throughout the day. Begin your day by downing an 8-ounce glass before breakfast. While you’re working, or going about your daily routine, it’s a good idea to keep a chilled 32 ounce bottle at your desk or work area, in your car, or at home, so that you are more apt to find time to take a sip. Make it your goal to drink that entire bottle before leaving. Always drink an 8-ounce or larger serving of a decaf beverage, juice or milk, with each meal. Also, drink before exercising or going outside in hot weather. Following this "drinking" plan should give you all the fluids your body requires. The payoff is that you’ll feel more alert, energetic, and healthy than ever before!
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